Comparing Nutrients in 14 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

18%

21%

61%

Roasted Almonds

13%

74%

13%

14 oz ▼

Macro Nutrients

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsvs Roasted Almonds

53.8%1560kcal

Energy

82%2373kcal

1560 kcalvs2373 kcal

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

Find Snacks rich in Energy

37.8%36.6g

Fat

215%209g

36.6 gvs209 g

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

Find Snacks rich in Fat

58%18.6g

Saturated Fat

50.8%16.2g

18.6 gvs16.2 g

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

Find Snacks rich in Saturated Fat

11%0.18g

Omega 3

2.5%0.04g

0.18 gvs0.04 g

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

Find Snacks rich in Omega 3

28.5%4.85g

Omega 6

302%51.4g

4.85 gvs51.4 g

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

Find Snacks rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Snacks rich in Cholesterol

182%236g

Carbohydrate

64%83.4g

236 gvs83.4 g

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

Find Snacks rich in Carbohydrate

149%108g

Sugars

26.6%19.3g

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

108 gvs19.3 g

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

Find Snacks rich in Sugars

Fructose

0.055%0.04g

≤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]

NA gvs0.04 g

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

Find Snacks rich in Fructose

Glucose

%0.04g

NA gvs0.04 g

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

Find Snacks rich in Glucose

Sucrose

%19g

NA gvs19 g

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

Find Snacks rich in Sucrose

61.6%23.4g

Fiber

114%43.3g

23.4 gvs43.3 g

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

Find Snacks rich in Fiber

127%71g

Protein

149%83g

71 gvs83 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsvs Roasted Almonds

22%198μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

198 μgvs0 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

85.7%1.03mg

Vitamin B1

25.5%0.31mg

Thiamine

1.03 mgvs0.31 mg

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

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1

54.6%0.71mg

Vitamin B2

365%4.75mg

Riboflavin

0.71 mgvs4.75 mg

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

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2

47%7.5mg

Vitamin B3

90%14.4mg

Niacin, nicotinic acid, niacinamide

7.5 mgvs14.4 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

25%1.25mg

Vitamin B5

25.5%1.27mg

Pantothenic acid

1.25 mgvs1.27 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

328%4.26mg

Vitamin B6

41.5%0.54mg

Pyridoxine

4.26 mgvs0.54 mg

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

Find Snacks rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Snacks rich in Vitamin B7

213%853μg

Vitamin B9

54.6%218μg

Folates and Folic Acid

853 μgvs218 μg

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

Find Snacks rich in Vitamin B9

532%12.8μg

Vitamin B12

0%0μg

Cobalamin

12.8 μgvs0 μg

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

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12

85%76.6mg

Vitamin C

0%0mg

Ascorbic acid

76.6 mgvs0 mg

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

Find Snacks rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

272%40.8mg

Vitamin E

632%95mg

Tocopherols and Tocotrienols

40.8 mgvs95 mg

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

Find Snacks rich in Vitamin E

5.62%6.75μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.75 μgvs0 μg

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

Find Snacks rich in Vitamin K

Minerals

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsvs Roasted Almonds

172%1723mg

Calcium

106%1064mg

1723 mgvs1064 mg

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

Find Snacks rich in Calcium

348%3.14mg

Copper

485%4.36mg

3.14 mgvs4.36 mg

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

Find Snacks rich in Copper

0.04%1.6μg

Fluoride

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

1.6 μgvsNA μg

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

Find Snacks rich in Fluoride

258%20.6mg

Iron

185%15mg

20.6 mgvs15 mg

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

Find Snacks rich in Iron

81.3%341mg

Magnesium

264%1107mg

341 mgvs1107 mg

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

Find Snacks rich in Magnesium

191%4.4mg

Manganese

385%8.86mg

4.4 mgvs8.86 mg

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

Find Snacks rich in Manganese

Molybdenum

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

NA μgvsNA μg

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

Find Snacks rich in Molybdenum

149%1044mg

Phosphorus

267%1869mg

1044 mgvs1869 mg

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

Find Snacks rich in Phosphorus

35%1191mg

Potassium

83.2%2830mg

1191 mgvs2830 mg

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

Find Snacks rich in Potassium

44%24.2μg

Selenium

14.4%7.94μg

24.2 μgvs7.94 μg

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

Find Snacks rich in Selenium

129%1929mg

Sodium

0.79%12mg

1929 mgvs12 mg

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

Find Snacks rich in Sodium

174%19mg

Zinc

119%13mg

19 mgvs13 mg

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

Find Snacks rich in Zinc

1%37.4g

Water

0.26%9.57g

37.4 gvs9.57 g

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

Find Snacks rich in Water

Lets compare vitamin content per 14 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Roasted Almonds:

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have more Vitamin A, 3.4 times more Vitamin B1, 7.9 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 6.7 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.3 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dry Roasted Almonds have similar amounts of Vitamin B5 per 14 oz.
Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dry Roasted Almonds have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Roasted Almonds:

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.6 times more Calcium, 1.4 times more Iron, 3.1 times more Selenium, 162 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.4 times more Copper, 3.2 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus and 2.4 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.

Comparison of macro-nutrients per 14 ounces:

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 4.5 times more Omega 3, 2.8 times more Carbohydrate and 5.6 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.5 times more Energy, 5.7 times more Fat, 10.6 times more Omega 6 and 1.8 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dry Roasted Almonds have similar amounts of Saturated Fat and Protein per 14 oz.
Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsVS Snacks, granola bar, chewy, reduced sugar, all flavorsRoasted AlmondsVS Snacks, granola bar, chewy, reduced sugar, all flavorsSnacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 14 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsVS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: