Comparing Nutrients in 300 calories Snacks, granola bars, hard, almondVS Almonds

Weight per 300 calories

Snacks, granola bars, hard, almond

60.6g

Almonds

51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Snacks, granola bars, hard, almond or Almonds?

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, hard, almond

45%

49%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Snacks, granola bars, hard, almondvs 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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16%15.5g

Fat

26.7%26g

15.5 gvs26 g

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

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23.7%7.6g

Saturated Fat

6.16%1.97g

7.6 gvs1.97 g

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

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3.8%0.061g

Omega 3

0.097%0.002g

0.061 gvs0.002 g

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

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13%2.2g

Omega 6

37.6%6.4g

2.2 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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29%37.6g

Carbohydrate

8.6%11g

37.6 gvs11 g

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

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Sugars

3.1%2.25g

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

NA gvs2.25 g

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

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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]

NA gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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7.66%2.9g

Fiber

17%6.48g

2.9 gvs6.48 g

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

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8.33%4.67g

Protein

19.6%11g

4.67 gvs11 g

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

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Vitamins

Snacks, granola bars, hard, almondvs Almonds

0.13%1.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.2 μgvs0 μg

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

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14%0.17mg

Vitamin B1

8.85%0.11mg

Thiamine

0.17 mgvs0.11 mg

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

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3.26%0.042mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.042 mgvs0.59 mg

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

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2.3%0.37mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.37 mgvs1.87 mg

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

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5.65%0.28mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.28 mgvs0.24 mg

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

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2.2%0.028mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.028 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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1.8%7.27μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

7.27 μgvs22.8 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

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

NA mgvs13.3 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Snacks, granola bars, hard, almondvs Almonds

1.94%19.4mg

Calcium

14%139mg

19.4 mgvs139 mg

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

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8.55%0.077mg

Copper

59.4%0.53mg

0.077 mgvs0.53 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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19%1.5mg

Iron

24%1.92mg

1.5 mgvs1.92 mg

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

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11.7%49mg

Magnesium

33.3%140mg

49 mgvs140 mg

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

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36%0.83mg

Manganese

49%1.13mg

0.83 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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19.7%138mg

Phosphorus

35.6%249mg

138 mgvs249 mg

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

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4.87%165mg

Potassium

11%380mg

165 mgvs380 mg

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

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16.5%9.1μg

Selenium

3.86%2.12μg

9.1 μgvs2.12 μg

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

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10.3%155mg

Sodium

0.035%0.52mg

155 mgvs0.52 mg

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

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8.7%0.96mg

Zinc

14.7%1.6mg

0.96 mgvs1.6 mg

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

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0.051%1.88g

Water

0.062%2.3g

1.88 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 bars, hard, almond vs Almonds:

Snacks, granola bars, hard, almond have 1.6 times more Vitamin B1 than Almonds.
While Almonds contain 13.9 times more Vitamin B2, 5.1 times more Vitamin B3, 2.5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Almonds have similar amounts of Vitamin B5 per 300 kcal.
Both Snacks, granola bars, hard, almond as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bars, hard, almond vs Almonds:

Snacks, granola bars, hard, almond have 4.3 times more Selenium and 299.4 times more Sodium than Almonds.
While Almonds contain 7.2 times more Calcium, 6.9 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Zinc than Snacks, granola bars, hard, almond.

Comparison of macro-nutrients per 300 calories:

Snacks, granola bars, hard, almond have 3.8 times more Saturated Fat, 39 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
While Almonds contain 1.7 times more Fat, 2.9 times more Omega 6, 2.2 times more Fiber and 2.3 times more Protein than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Almonds have similar amounts of Energy per 300 kcal.
Both Snacks, granola bars, hard, almond as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, granola bars, hard, almondVS Snacks, granola bars, hard, chocolate chipAlmondsVS Snacks, granola bars, hard, chocolate chipSnacks, granola bars, hard, almondVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Snacks, granola bars, hard, almondVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, granola bars, hard, almond or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: