Comparing Nutrients in 100 grams Snacks, granola bars, soft, uncoated, nut and raisin VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, nut and raisin	Almonds	Recommended Dietary Allowance
Energy	15.7% 454kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	30% 9.54g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	31.5% 5.36g	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% 63.6g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	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	14.7% 5.6g	33% 12.5g	38g per day for Men 19-50 years
Protein	14.3% 8g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, nut and raisin	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	16% 0.19mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	7.5% 30μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10% 0.24μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, nut and raisin	Almonds	Recommended Dietary Allowance
Calcium	8.4% 84mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	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	27.3% 2.18mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	34.4% 241mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, granola bars, soft, uncoated, nut and raisin vs Almonds:

• Snacks, granola bars, soft, uncoated, nut and raisin have more Vitamin B12 than Almonds.
• While Almonds contain 6 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, nut and raisin.
• Both Snacks, granola bars, soft, uncoated, nut and raisin and Almonds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 g.
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 100 g.

Comparing minerals per 100 grams for Snacks, granola bars, soft, uncoated, nut and raisin vs Almonds:

• Snacks, granola bars, soft, uncoated, nut and raisin have 3.8 times more Selenium and 254 times more Sodium than Almonds.
• While Almonds contain 3.2 times more Calcium, 2.7 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium and 2 times more Zinc than Snacks, granola bars, soft, uncoated, nut and raisin.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bars, soft, uncoated, nut and raisin have 2.5 times more Saturated Fat, 56.7 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 2.4 times more Fat, 2.3 times more Omega 6, 2.2 times more Fiber and 2.6 times more Protein than Snacks, granola bars, soft, uncoated, nut and raisin.
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.