Comparing Nutrients in 500 calories Snacks, granola bar, fruit-filled, nonfatVS Blanched Almonds

Weight per 500 calories

Snacks, granola bar, fruit-filled, nonfat

146g

Blanched Almonds

84.7g

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 500 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%

500 kcal ▼

Macro Nutrients

Snacks, granola bar, fruit-filled, nonfatvs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.36%1.3g

Fat

46%44.5g

1.3 gvs44.5 g

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

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0.91%0.29g

Saturated Fat

10.5%3.35g

0.29 gvs3.35 g

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

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1.74%0.028g

Omega 3

0.21%0.003g

0.028 gvs0.003 g

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

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2.86%0.49g

Omega 6

61.6%10.5g

0.49 gvs10.5 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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87.3%113g

Carbohydrate

12%16g

113 gvs16 g

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

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91%66g

Sugars

5.4%3.92g

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

66 gvs3.92 g

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

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15%11g

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]

11 gvs0 g

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

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%6.24g

Glucose

%0.025g

6.24 gvs0.025 g

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

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%49g

Sucrose

%3.78g

49 gvs3.78 g

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

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28.5%11g

Fiber

22%8.4g

11 gvs8.4 g

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

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15.4%8.63g

Protein

32.4%18g

8.63 gvs18 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

0.16%1.46μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.46 μgvs0 μg

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

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3.65%0.044mg

Vitamin B1

13.5%0.16mg

Thiamine

0.044 mgvs0.16 mg

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

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7.87%0.1mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.1 mgvs0.6 mg

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

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3.65%0.58mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

0.58 mgvs2.97 mg

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

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Vitamin B5

5.32%0.27mg

Pantothenic acid

NA mgvs0.27 mg

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

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179%2.32mg

Vitamin B6

7.5%0.097mg

Pyridoxine

2.32 mgvs0.097 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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115%462μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

462 μgvs41.5 μg

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

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11%0.26μg

Vitamin B12

0%0μg

Cobalamin

0.26 μgvs0 μg

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

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2.76%2.5mg

Vitamin C

0%0mg

Ascorbic acid

2.5 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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2.14%0.32mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

0.32 mgvs20 mg

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

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1.6%1.9μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.9 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

0.44%4.4mg

Calcium

20%200mg

4.4 mgvs200 mg

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

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38%0.34mg

Copper

97%0.87mg

0.34 mgvs0.87 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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73%5.85mg

Iron

34.7%2.78mg

5.85 mgvs2.78 mg

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

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17.4%73mg

Magnesium

54%227mg

73 mgvs227 mg

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

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Manganese

67.6%1.56mg

NA mgvs1.56 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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25.5%178mg

Phosphorus

58.2%408mg

178 mgvs408 mg

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

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9.46%322mg

Potassium

16.4%558mg

322 mgvs558 mg

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

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22%12μg

Selenium

4.93%2.7μg

12 μgvs2.7 μg

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

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1.56%23.4mg

Sodium

1.07%16mg

23.4 mgvs16 mg

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

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19%2.08mg

Zinc

23%2.5mg

2.08 mgvs2.5 mg

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

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0.54%20g

Water

0.1%3.82g

20 gvs3.82 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Snacks, granola bar, fruit-filled, nonfat as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Snacks, granola bar, fruit-filled, nonfatVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, granola bar, fruit-filled, nonfat or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: