Comparing Nutrients in 14 ounces AlmondsVS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

34%

58%

14 oz ▼

Macro Nutrients

Almondsvs Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

79.2%2298kcal

Energy

63.5%1842kcal

2298 kcalvs1842 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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204%198g

Fat

72%70g

198 gvs70 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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47%15g

Saturated Fat

157%50.4g

15 gvs50.4 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g

Omega 3

2.73%0.044g

0.012 gvs0.044 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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288%49g

Omega 6

36.7%6.25g

49 gvs6.25 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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65.8%85.5g

Carbohydrate

204%265g

85.5 gvs265 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24%17.3g

Sugars

151%109g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17.3 gvs109 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.6%0.44g

Fructose

≤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]

0.44 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.67g

Glucose

0.67 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%15.7g

Sucrose

15.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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131%49.6g

Fiber

32.4%12.3g

49.6 gvs12.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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150%84g

Protein

69.5%39g

84 gvs39 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

0%0μg

Vitamin A

3.53%31.8μg

RAE, retinol activity equivalents

0 μgvs31.8 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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68%0.81mg

Vitamin B1

93%1.1mg

Thiamine

0.81 mgvs1.1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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347%4.5mg

Vitamin B2

33.6%0.44mg

Riboflavin

4.5 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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89.7%14.4mg

Vitamin B3

43.4%6.95mg

Niacin, nicotinic acid, niacinamide

14.4 mgvs6.95 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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37.4%1.87mg

Vitamin B5

Pantothenic acid

1.87 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42%0.54mg

Vitamin B6

107%1.4mg

Pyridoxine

0.54 mgvs1.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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754%226μg

Vitamin B7

Biotin

226 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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43.7%175μg

Vitamin B9

80.4%321μg

Folates and Folic Acid

175 μgvs321 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

4.4%3.97mg

Ascorbic acid

0 mgvs3.97 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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678%102mg

Vitamin E

21.7%3.25mg

Tocopherols and Tocotrienols

102 mgvs3.25 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

52.6%63μg

Phytomenadione or phylloquinone

0 μgvs63 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

107%1068mg

Calcium

24%238mg

1068 mgvs238 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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455%4.1mg

Copper

159%1.43mg

4.1 mgvs1.43 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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184%14.7mg

Iron

158%12.6mg

14.7 mgvs12.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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255%1072mg

Magnesium

95%401mg

1072 mgvs401 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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376%8.65mg

Manganese

8.65 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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400%180μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

180 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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273%1909mg

Phosphorus

157%1099mg

1909 mgvs1099 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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85.6%2909mg

Potassium

38%1294mg

2909 mgvs1294 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29.6%16.3μg

Selenium

115%63.5μg

16.3 μgvs63.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg

Sodium

66.4%996mg

3.97 mgvs996 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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113%12.4mg

Zinc

57.7%6.35mg

12.4 mgvs6.35 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.47%17.5g

Water

0.44%16.3g

17.5 gvs16.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Almonds vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

Almonds have 10.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 31.3 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 1.4 times more Vitamin B1, 2.6 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

Almonds have 4.5 times more Calcium, 2.9 times more Copper, 2.7 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 3.9 times more Selenium and 251 times more Sodium than Almonds.
Both Almonds and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Almonds have 1.2 times more Energy, 2.8 times more Fat, 7.8 times more Omega 6, 4 times more Fiber and 2.2 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 3.3 times more Saturated Fat, 3.1 times more Carbohydrate and 6.3 times more Sugars than Almonds.
Both Almonds as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

AlmondsVS Blanched AlmondsBreakfast bars, oats, sugar, raisins, coconut (include granola bar)VS Blanched AlmondsAlmondsVS Pretzels, softBreakfast bars, oats, sugar, raisins, coconut (include granola bar)VS Pretzels, soft

Compare Foods

Comparing Nutrients in 14 ounces AlmondsVS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: