Comparing Nutrients in 100 grams Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Almonds	14%	72%	14%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Almonds	Recommended Dietary Allowance
Energy	16% 464kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	39.7% 12.7g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	38% 27.5g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	8.16% 3.1g	33% 12.5g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Almonds	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.3% 81μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.47% 0.82mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Almonds	Recommended Dietary Allowance
Calcium	6% 60mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	115% 1.03mg	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	39.8% 3.18mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.6% 277mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Almonds:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.4 times more Vitamin B1, 2.6 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 10.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 31.3 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Almonds:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 3.9 times more Selenium and 251 times more Sodium than Almonds.
• While Almonds contain 4.5 times more Calcium, 2.9 times more Copper, 2.7 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 3.3 times more Saturated Fat, 3.1 times more Carbohydrate and 6.3 times more Sugars than Almonds.
• While Almonds contain 2.8 times more Fat, 7.8 times more Omega 6, 4 times more Fiber and 2.2 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Almonds have similar amounts of Energy per 100 g.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.