Comparing Nutrients in 100 grams Oil Roasted Almonds VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Oil Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	21% 607kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	6.06% 5.88g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.7% 0.22g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	11.5% 1.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	43.6% 31.6g	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% 0g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	38% 21.2g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	27.6% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	45.2% 0.59mg	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	6.75% 27μg	29.5% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	55% 1.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	98% 88.2mg	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	173% 26mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30.7% 36.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	29% 291mg	36.8% 368mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	49% 0.44mg	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% 3.68mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	93% 2.15mg	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	66.6% 466mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Snacks, CLIF BAR, mixed flavors per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Snacks, CLIF BAR, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Snacks, CLIF BAR, mixed flavors:

• 100 grams of Oil Roasted Almonds have 2.1 times more Vitamin B2 and 108.2 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• While 100 g of Snacks, CLIF BAR, mixed flavors contain 6 times more Vitamin B1, 9.7 times more Vitamin B5, 5 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, CLIF BAR, mixed flavors provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K
• 100 grams of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Snacks, CLIF BAR, mixed flavors:

• 100 grams of Oil Roasted Almonds have 2.2 times more Copper, 1.9 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Snacks, CLIF BAR, mixed flavors.
• While 100 g of Snacks, CLIF BAR, mixed flavors contain 1.3 times more Calcium, 1.8 times more Iron, 5 times more Selenium, 195 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, CLIF BAR, mixed flavors contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.8 times more Energy, 9.4 times more Fat, 2.9 times more Saturated Fat, 6.9 times more Omega 6, 1.4 times more Fiber and 1.4 times more Protein than Snacks, CLIF BAR, mixed flavors.
• While 100 g of Snacks, CLIF BAR, mixed flavors contain more Omega 3, 3.7 times more Carbohydrate and 6.9 times more Sugars than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3