Comparing Nutrients in 100 grams Snacks, granola bars, hard, plain VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bars, hard, plain	Almonds	Recommended Dietary Allowance
Energy	16.2% 471kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.37g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	70.5% 12g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.4g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	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	14% 5.3g	33% 12.5g	38g per day for Men 19-50 years
Protein	18% 10g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	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	22% 0.26mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.15% 0.12mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	5.75% 23μg	11% 44μg	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	1% 0.9mg	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	14% 2.1mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Almonds	Recommended Dietary Allowance
Calcium	6.1% 61mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	43.6% 0.39mg	115% 1.03mg	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	37% 2.95mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	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	39.6% 277mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	29.5% 16μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.03mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, granola bars, hard, plain vs Almonds:

• Snacks, granola bars, hard, plain have 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 9.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 12.3 times more Vitamin E than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, granola bars, hard, plain vs Almonds:

• Snacks, granola bars, hard, plain have 4 times more Selenium and 294 times more Sodium than Almonds.
• While Almonds contain 4.4 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Almonds have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bars, hard, plain have 20 times more Omega 3, 3 times more Carbohydrate and 6.6 times more Sugars than Almonds.
• While Almonds contain 2.5 times more Fat, 1.6 times more Saturated Fat, 2.4 times more Fiber and 2.1 times more Protein than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Almonds have similar amounts of Energy and Omega 6 per 100 g.
• Both Snacks, granola bars, hard, plain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.