Comparing Nutrients in 7 ounces Snacks, granola bars, soft, uncoated, peanut butter VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	29% 845kcal	34% 982kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.4g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.24g	77.6% 25g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	49.3% 8.37g	42.7% 7.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	25% 9.53g	38g per day for Men 19-50 years
Protein	37.2% 21g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	18% 181mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	53% 4.23mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	118% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	71% 496mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	16% 542mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter VS Snacks, granola bars, hard, almond per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bars, soft, uncoated, peanut butter versus 7 oz of Snacks, granola bars, hard, almond to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter vs Snacks, granola bars, hard, almond:

• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 2.1 times more Vitamin B2, 5.2 times more Vitamin B3, 2.2 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin B12 than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Snacks, granola bars, hard, almond provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bars, soft, uncoated, peanut butter vs Snacks, granola bars, hard, almond:

• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 2.8 times more Calcium, 5.2 times more Copper, 1.3 times more Selenium and 1.6 times more Sodium than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Snacks, granola bars, hard, almond contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 1.4 times more Protein than Snacks, granola bars, hard, almond.
• While 7 oz of Snacks, granola bars, hard, almond contain 1.6 times more Fat, 3.4 times more Saturated Fat and 3.3 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Snacks, granola bars, hard, almond offer comparable quantities of Energy, Omega 6, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter provide inadequate amounts of Omega 3