Comparing Nutrients in 100 grams Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	14.8% 429kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.7g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.88g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	23.6% 17g	6.28% 4.55g	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% 0g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	30% 11.4g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	33% 18.6g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.24% 1.16mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	9.08% 0.12mg	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	11.3% 45μg	6.75% 27μg	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	0% 0mg	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	47.6% 7.14mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	106% 0.96mg	0.9mg per day for Men 19-50 years
Fluoride	0.008% 0.3μg	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	42.4% 3.4mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	107% 2.46mg	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	38.7% 271mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.25% 9.34g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors VS Oil Roasted Almonds per 100 g

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

Lets compare vitamin content per 100 grams of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors vs Oil Roasted Almonds:

• 100 grams of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 2.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.9 times more Vitamin B6 and 3.6 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors vs Oil Roasted Almonds:

• 100 grams of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have 2.2 times more Selenium and 293 times more Sodium than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain more Calcium, 1.9 times more Copper, 2.6 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors and Oil Roasted Almonds contain similar levels of Iron per 100 grams.
• 100 grams of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have more Omega 3, 3 times more Carbohydrate and 3.8 times more Sugars than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 1.4 times more Energy, 3.5 times more Fat, 3.5 times more Saturated Fat and 3.5 times more Omega 6 than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors and Oil Roasted Almonds offer comparable quantities of Fiber and Protein per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3