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

Weight per 300 calories

Snacks, granola bar, fruit-filled, nonfat

87.7g

Blanched Almonds

50.8g

Blanched 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 Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Snacks, granola bar, fruit-filled, nonfat

91%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Snacks, granola bar, fruit-filled, nonfatvs Blanched 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

27.5%26.7g

0.79 gvs26.7 g

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

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0.55%0.18g

Saturated Fat

6.3%2g

0.18 gvs2 g

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

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1.04%0.017g

Omega 3

0.13%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%6.3g

0.29 gvs6.3 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

7.3%9.5g

68 gvs9.5 g

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

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54.7%39.7g

Sugars

3.25%2.35g

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

39.7 gvs2.35 g

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

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9.03%6.54g

Fructose

0%0g

≤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 g

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

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%3.75g

Glucose

%0.015g

3.75 gvs0.015 g

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

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%29.4g

Sucrose

%2.27g

29.4 gvs2.27 g

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

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17%6.5g

Fiber

13.2%5.03g

6.5 gvs5.03 g

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

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9.24%5.18g

Protein

19.4%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 Blanched 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

8.1%0.097mg

Thiamine

0.026 mgvs0.097 mg

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

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4.72%0.061mg

Vitamin B2

28%0.36mg

Riboflavin

0.061 mgvs0.36 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%1.78mg

Niacin, nicotinic acid, niacinamide

0.35 mgvs1.78 mg

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

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Vitamin B5

3.2%0.16mg

Pantothenic acid

NA mgvs0.16 mg

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

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107%1.4mg

Vitamin B6

4.5%0.058mg

Pyridoxine

1.4 mgvs0.058 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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69.3%277μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

277 μgvs25 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

80.5%12mg

Tocopherols and Tocotrienols

0.19 mgvs12 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 Blanched Almonds

0.26%2.63mg

Calcium

12%120mg

2.63 mgvs120 mg

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

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23%0.21mg

Copper

58%0.52mg

0.21 mgvs0.52 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

21%1.67mg

3.5 mgvs1.67 mg

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

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10.4%44mg

Magnesium

32.4%136mg

44 mgvs136 mg

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

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Manganese

40.6%0.93mg

NA mgvs0.93 mg

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

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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 .

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15.3%107mg

Phosphorus

35%245mg

107 mgvs245 mg

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

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5.68%193mg

Potassium

9.86%335mg

193 mgvs335 mg

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

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13.2%7.3μg

Selenium

2.96%1.63μg

7.3 μgvs1.63 μg

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

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0.94%14mg

Sodium

0.64%9.66mg

14 mgvs9.66 mg

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

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11.3%1.25mg

Zinc

13.7%1.5mg

1.25 mgvs1.5 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 Blanched Almonds:

Snacks, granola bar, fruit-filled, nonfat have 23.9 times more Vitamin B6, 11.1 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
While Blanched Almonds contain 3.7 times more Vitamin B1, 5.9 times more Vitamin B2, 5.1 times more Vitamin B3 and 62.6 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
Both Snacks, granola bar, fruit-filled, nonfat as well as Blanched 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 Blanched Almonds:

Snacks, granola bar, fruit-filled, nonfat have 2.1 times more Iron and 4.5 times more Selenium than Blanched Almonds.
While Blanched Almonds contain 45.6 times more Calcium, 2.5 times more Copper, 3.1 times more Magnesium, 2.3 times more Phosphorus and 1.7 times more Potassium than Snacks, granola bar, fruit-filled, nonfat.
Both Snacks, granola bar, fruit-filled, nonfat and Blanched Almonds have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, granola bar, fruit-filled, nonfat have 7.2 times more Carbohydrate, 16.9 times more Sugars, more Fructose and 1.3 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 33.8 times more Fat, 11.5 times more Saturated Fat, 21.6 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 Blanched Almonds have similar amounts of Energy per 300 kcal.
Both Snacks, granola bar, fruit-filled, nonfat as well as Blanched 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-freeBlanched AlmondsVS Popcorn, sugar syrup/caramel, fat-freeSnacks, granola bar, fruit-filled, nonfatVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: