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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, raisin	7%	35%	58%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, raisin	Almonds	Recommended Dietary Allowance
Energy	15.4% 448kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	30% 9.57g	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	18% 3.04g	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	51% 66.4g	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	11% 4.2g	33% 12.5g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, raisin	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	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	5.25% 21μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.5% 0.18μg	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, raisin	Almonds	Recommended Dietary Allowance
Calcium	10% 101mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	30.5% 2.44mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	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	31.4% 220mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	10.6% 362mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	19% 282mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	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, raisin vs Almonds:

• Snacks, granola bars, soft, uncoated, raisin have more Vitamin B12 than Almonds.
• While Almonds contain 7 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, raisin.
• Both Snacks, granola bars, soft, uncoated, raisin and Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 100 g.
• Both Snacks, granola bars, soft, uncoated, 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, raisin vs Almonds:

• Snacks, granola bars, soft, uncoated, raisin have 3.8 times more Selenium and 282 times more Sodium than Almonds.
• While Almonds contain 2.7 times more Calcium, 3.7 times more Copper, 1.5 times more Iron, 3.8 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium and 2.4 times more Zinc than Snacks, granola bars, soft, uncoated, raisin.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bars, soft, uncoated, raisin have 2.5 times more Saturated Fat, 56.7 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 2.8 times more Fat, 4.1 times more Omega 6, 3 times more Fiber and 2.8 times more Protein than Snacks, granola bars, soft, uncoated, raisin.
• Both Snacks, granola bars, soft, uncoated, raisin as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.