Comparing Nutrients in 300 calories AlmondsVS Snacks, granola bar, fruit-filled, nonfat

Weight per 300 calories

Almonds

51.8g

Snacks, granola bar, fruit-filled, nonfat

87.7g

Almonds have 1.7 times more energy per 100g than Snacks, granola bar, fruit-filled, nonfat. It has very high energy density when compared to other foods. Snacks, granola bar, fruit-filled, nonfat having high energy density.

Which food has more nutrients per 300 calories - Almonds or Snacks, granola bar, fruit-filled, nonfat?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Snacks, granola bar, fruit-filled, nonfat

91%

300 kcal ▼

Macro Nutrients

Almondsvs Snacks, granola bar, fruit-filled, nonfat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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26.7%26g

Fat

0.81%0.79g

26 gvs0.79 g

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

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6.16%1.97g

Saturated Fat

0.55%0.18g

1.97 gvs0.18 g

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

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0.097%0.002g

Omega 3

1.04%0.017g

0.002 gvs0.017 g

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

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37.6%6.4g

Omega 6

1.7%0.29g

6.4 gvs0.29 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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8.6%11g

Carbohydrate

52.4%68g

11 gvs68 g

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

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3.1%2.25g

Sugars

54.7%39.7g

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

2.25 gvs39.7 g

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

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0.079%0.057g

Fructose

9.03%6.54g

≤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]

0.057 gvs6.54 g

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

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%0.088g

Glucose

%3.75g

0.088 gvs3.75 g

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

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%2.05g

Sucrose

%29.4g

2.05 gvs29.4 g

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

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17%6.48g

Fiber

17%6.5g

6.48 gvs6.5 g

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

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19.6%11g

Protein

9.24%5.18g

11 gvs5.18 g

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

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Vitamins

Almondsvs Snacks, granola bar, fruit-filled, nonfat

0%0μg

Vitamin A

0.097%0.88μg

RAE, retinol activity equivalents

0 μgvs0.88 μg

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

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8.85%0.11mg

Vitamin B1

2.2%0.026mg

Thiamine

0.11 mgvs0.026 mg

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

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45.4%0.59mg

Vitamin B2

4.72%0.061mg

Riboflavin

0.59 mgvs0.061 mg

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

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11.7%1.87mg

Vitamin B3

2.2%0.35mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs0.35 mg

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

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4.9%0.24mg

Vitamin B5

Pantothenic acid

0.24 mgvsNA mg

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

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5.46%0.071mg

Vitamin B6

107%1.4mg

Pyridoxine

0.071 mgvs1.4 mg

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

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

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5.7%22.8μg

Vitamin B9

69.3%277μg

Folates and Folic Acid

22.8 μgvs277 μg

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

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0%0μg

Vitamin B12

6.58%0.16μg

Cobalamin

0 μgvs0.16 μg

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

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0%0mg

Vitamin C

1.66%1.5mg

Ascorbic acid

0 mgvs1.5 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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88.5%13.3mg

Vitamin E

1.3%0.19mg

Tocopherols and Tocotrienols

13.3 mgvs0.19 mg

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

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0%0μg

Vitamin K

0.95%1.14μg

Phytomenadione or phylloquinone

0 μgvs1.14 μg

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

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Minerals

Almondsvs Snacks, granola bar, fruit-filled, nonfat

14%139mg

Calcium

0.26%2.63mg

139 mgvs2.63 mg

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

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59.4%0.53mg

Copper

23%0.21mg

0.53 mgvs0.21 mg

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

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Fluoride

0%0μg

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

NA μgvs0 μg

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

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24%1.92mg

Iron

44%3.5mg

1.92 mgvs3.5 mg

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

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33.3%140mg

Magnesium

10.4%44mg

140 mgvs44 mg

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

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49%1.13mg

Manganese

1.13 mgvsNA mg

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

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52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

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35.6%249mg

Phosphorus

15.3%107mg

249 mgvs107 mg

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

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11%380mg

Potassium

5.68%193mg

380 mgvs193 mg

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

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3.86%2.12μg

Selenium

13.2%7.3μg

2.12 μgvs7.3 μg

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

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0.035%0.52mg

Sodium

0.94%14mg

0.52 mgvs14 mg

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

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14.7%1.6mg

Zinc

11.3%1.25mg

1.6 mgvs1.25 mg

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

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0.062%2.3g

Water

0.32%12g

2.3 gvs12 g

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

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Lets compare vitamin content per 300 calories of Almonds vs Snacks, granola bar, fruit-filled, nonfat:

Almonds have 4 times more Vitamin B1, 9.6 times more Vitamin B2, 5.3 times more Vitamin B3 and 68.8 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
While Snacks, granola bar, fruit-filled, nonfat contain 19.6 times more Vitamin B6, 12.2 times more Vitamin B9 and more Vitamin B12 than Almonds.
Both Almonds as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Snacks, granola bar, fruit-filled, nonfat:

Almonds have 53 times more Calcium, 2.6 times more Copper, 3.2 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
While Snacks, granola bar, fruit-filled, nonfat contain 1.8 times more Iron and 3.4 times more Selenium than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 32.8 times more Fat, 11.2 times more Saturated Fat, 21.9 times more Omega 6 and 2.1 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
While Snacks, granola bar, fruit-filled, nonfat contain 6.1 times more Carbohydrate, 17.6 times more Sugars and 114.8 times more Fructose than Almonds.
Both Almonds and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Energy and Fiber per 300 kcal.
Both Almonds as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsSnacks, granola bar, fruit-filled, nonfatVS Blanched AlmondsAlmondsVS Popcorn, sugar syrup/caramel, fat-freeSnacks, granola bar, fruit-filled, nonfatVS Popcorn, sugar syrup/caramel, fat-free

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Snacks, granola bar, fruit-filled, nonfat

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Snacks, granola bar, fruit-filled, nonfat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: