Comparing Nutrients in 100 grams Roasted Almonds VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Roasted Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	20.6% 598kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	15% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	23.3% 17g	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	0.51% 0.37g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 9.26g	g per day for Men 19-50 years
Fiber	28.7% 11g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	37.4% 21g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.6% 374μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	232% 37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	185% 2.4mg	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	264% 1057μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	267% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	75.6% 68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21% 125IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	159% 24mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 40.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	27% 268mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.043% 1.7μg	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	178% 14mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	78.3% 329mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	113% 2.6mg	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	112% 785mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	114% 62.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	25.7% 386mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.25% 9.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Almonds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 100 grams of Roasted Almonds have 2.8 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 100 g of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 10.2 times more Vitamin B3, 49.5 times more Vitamin B5, 17.6 times more Vitamin B6, 19.2 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Dry Roasted Almonds.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K

Comparing minerals per 100 grams for Roasted Almonds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 100 grams of Roasted Almonds have 1.7 times more Potassium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 100 g of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 3.3 times more Calcium, 1.3 times more Copper, 3.8 times more Iron, 1.7 times more Phosphorus, 31.3 times more Selenium, 128.7 times more Sodium and 2.9 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain similar levels of Magnesium and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 1.5 times more Energy, 4.3 times more Fat, 5 times more Omega 6 and 2.5 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 100 g of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 1.3 times more Saturated Fat, 12.4 times more Omega 3, 2.5 times more Carbohydrate and 3.5 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE offer comparable quantities of Protein per 100 grams.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3