Comparing Nutrients in 300 calories Snacks, granola bar, fruit-filled, nonfatVS Almonds

Weight per 300 calories

Snacks, granola bar, fruit-filled, nonfat

87.7g

Almonds

51.8g

Almonds have 1.7 times more energy per unit of mass than Snacks, granola bar, fruit-filled, nonfat, which is very high in comparison to other foods. Snacks, granola bar, fruit-filled, nonfat having high energy density.

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

Macros Ratio

Protein Fat Carbs

Snacks, granola bar, fruit-filled, nonfat

91%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Snacks, granola bar, fruit-filled, nonfatvs Almonds

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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0.81%0.79g

Fat

26.7%26g

0.79 gvs26 g

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

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0.55%0.18g

Saturated Fat

6.16%1.97g

0.18 gvs1.97 g

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

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1.04%0.017g

Omega 3

0.097%0.002g

0.017 gvs0.002 g

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

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1.7%0.29g

Omega 6

37.6%6.4g

0.29 gvs6.4 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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52.4%68g

Carbohydrate

8.6%11g

68 gvs11 g

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

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54.7%39.7g

Sugars

3.1%2.25g

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

39.7 gvs2.25 g

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

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9.03%6.54g

Fructose

0.079%0.057g

≤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]

6.54 gvs0.057 g

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

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%3.75g

Glucose

%0.088g

3.75 gvs0.088 g

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

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%29.4g

Sucrose

%2.05g

29.4 gvs2.05 g

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

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17%6.5g

Fiber

17%6.48g

6.5 gvs6.48 g

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

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9.24%5.18g

Protein

19.6%11g

5.18 gvs11 g

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

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Vitamins

Snacks, granola bar, fruit-filled, nonfatvs Almonds

0.097%0.88μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.88 μgvs0 μg

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

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2.2%0.026mg

Vitamin B1

8.85%0.11mg

Thiamine

0.026 mgvs0.11 mg

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

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4.72%0.061mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.061 mgvs0.59 mg

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

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2.2%0.35mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.35 mgvs1.87 mg

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

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Vitamin B5

4.9%0.24mg

Pantothenic acid

NA mgvs0.24 mg

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

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107%1.4mg

Vitamin B6

5.46%0.071mg

Pyridoxine

1.4 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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69.3%277μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

277 μgvs22.8 μg

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

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6.58%0.16μg

Vitamin B12

0%0μg

Cobalamin

0.16 μgvs0 μg

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

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1.66%1.5mg

Vitamin C

0%0mg

Ascorbic acid

1.5 mgvs0 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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1.3%0.19mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.19 mgvs13.3 mg

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

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0.95%1.14μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.14 μgvs0 μg

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

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Minerals

Snacks, granola bar, fruit-filled, nonfatvs Almonds

0.26%2.63mg

Calcium

14%139mg

2.63 mgvs139 mg

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

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23%0.21mg

Copper

59.4%0.53mg

0.21 mgvs0.53 mg

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

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0%0μg

Fluoride

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

0 μgvsNA μg

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

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44%3.5mg

Iron

24%1.92mg

3.5 mgvs1.92 mg

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

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10.4%44mg

Magnesium

33.3%140mg

44 mgvs140 mg

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

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Manganese

49%1.13mg

NA mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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15.3%107mg

Phosphorus

35.6%249mg

107 mgvs249 mg

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

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5.68%193mg

Potassium

11%380mg

193 mgvs380 mg

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

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13.2%7.3μg

Selenium

3.86%2.12μg

7.3 μgvs2.12 μg

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

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0.94%14mg

Sodium

0.035%0.52mg

14 mgvs0.52 mg

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

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11.3%1.25mg

Zinc

14.7%1.6mg

1.25 mgvs1.6 mg

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

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0.32%12g

Water

0.062%2.3g

12 gvs2.3 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 Snacks, granola bar, fruit-filled, nonfat vs Almonds:

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

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

Snacks, granola bar, fruit-filled, nonfat have 1.8 times more Iron and 3.4 times more Selenium than Almonds.
While Almonds contain 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.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

Snacks, granola bar, fruit-filled, nonfatVS Popcorn, sugar syrup/caramel, fat-freeAlmondsVS Popcorn, sugar syrup/caramel, fat-freeSnacks, granola bar, fruit-filled, nonfatVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Snacks, granola bar, fruit-filled, nonfatVS Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: