Comparing Nutrients in 100 grams Roasted Almonds VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Roasted Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	20.6% 598kcal	13.6% 393kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	9.5% 9.23g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	14.6% 4.7g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	7.2% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	46% 59.6g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	37.7% 27.3g	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	37.4% 21g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	13.8% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	82.5% 1.07mg	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	53.8% 215μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	134% 3.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	21.4% 19.3mg	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	68.5% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	27% 268mg	43.4% 434mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	87.8% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	48% 1.1mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	44% 4.83mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.25% 9.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Almonds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 100 grams of Roasted Almonds have 6.7 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.3 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 100 g of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain more Vitamin A, 3.4 times more Vitamin B1, 7.9 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Dry Roasted Almonds as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Roasted Almonds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 100 grams of Roasted Almonds have 1.4 times more Copper, 3.2 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus and 2.4 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 100 g of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 1.6 times more Calcium, 1.4 times more Iron, 3.1 times more Selenium, 162 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 1.5 times more Energy, 5.7 times more Fat, 10.6 times more Omega 6 and 1.8 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 100 g of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 4.5 times more Omega 3, 2.8 times more Carbohydrate and 5.6 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors offer comparable quantities of Saturated Fat and Protein per 100 grams.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3