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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Roasted Almonds	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	20.6% 598kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	39.7% 12.7g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	38% 27.5g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	37.4% 21g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	27% 0.35mg	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	13.8% 55μg	20.3% 81μg	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	0% 0mg	1.1% 1mg	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	159% 24mg	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	27% 268mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	40% 0.36mg	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	46.6% 3.73mg	39.8% 3.18mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	NA	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	67.3% 471mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.11% 4.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar) per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Roasted Almonds have 10.9 times more Vitamin B2, 2.1 times more Vitamin B3 and 29.1 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 100 g of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 3.6 times more Vitamin B1, 2.6 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Roasted Almonds have 4.5 times more Calcium, 3.1 times more Copper, 2.8 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 2.1 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 100 g of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 8 times more Selenium and 83.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 1.3 times more Energy, 3 times more Fat, 8.2 times more Omega 6, 3.5 times more Fiber and 2.1 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 100 g of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 3.1 times more Saturated Fat, 3.2 times more Carbohydrate and 5.7 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3 in 100 grams.