Comparing Nutrients in 100 grams Snack, BALANCE, original bar VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snack, BALANCE, original bar	27%	26%	47%
Almonds	14%	72%	14%

Macro Nutrients

	Snack, BALANCE, original bar	Almonds	Recommended Dietary Allowance
Energy	14.3% 415kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.83g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.5% 48.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	48% 35g	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	50% 28g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Snack, BALANCE, original bar	Almonds	Recommended Dietary Allowance
Vitamin A	166% 1496μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 9mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	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	31.5% 126μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	51.7% 1.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11% 65IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39% 5.84mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, BALANCE, original bar	Almonds	Recommended Dietary Allowance
Calcium	54.3% 543mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	115% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.003% 0.1μg	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	136% 11mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	66.4% 465mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	20% 678mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	17% 253mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	32% 3.52mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.21% 7.76g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snack, BALANCE, original bar vs Almonds:

• Snack, BALANCE, original bar has more Vitamin A, 7.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B5, 6.5 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 4.4 times more Vitamin E than Snack, BALANCE, original bar.

Comparing minerals per 100 grams for Snack, BALANCE, original bar vs Almonds:

• Snack, BALANCE, original bar has 2 times more Calcium, 2.9 times more Iron, 5.7 times more Selenium and 253 times more Sodium than Almonds.
• While Almonds contain 1.3 times more Copper, 2.3 times more Magnesium and 3.1 times more Manganese than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Almonds have similar amounts of Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snack, BALANCE, original bar has 47 times more Omega 3, 2.3 times more Carbohydrate, 8 times more Sugars and 1.3 times more Protein than Almonds.
• While Almonds contain 1.4 times more Energy, 4.2 times more Fat, 3.3 times more Saturated Fat, 6.7 times more Omega 6 and 4 times more Fiber than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.