Comparing Nutrients in 500 calories Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsVS Almonds

Weight per 500 calories

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

127g

Almonds

86.4g

Almonds have 1.5 times more energy per unit of mass than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors, which is very high in comparison to other foods. Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors having high energy density.

Which food has more nutrients per 500 calories - Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors or Almonds?

Macros Ratio

Protein Fat Carbs

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

18%

21%

61%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsvs 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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12%11.7g

Fat

44.5%43g

11.7 gvs43 g

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

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18.6%5.96g

Saturated Fat

10.3%3.3g

5.96 gvs3.3 g

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

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3.58%0.057g

Omega 3

0.16%0.003g

0.057 gvs0.003 g

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

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9.15%1.55g

Omega 6

62.6%10.6g

1.55 gvs10.6 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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58.3%76g

Carbohydrate

14.3%18.6g

76 gvs18.6 g

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

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48%34.7g

Sugars

5.2%3.76g

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

34.7 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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19.8%7.5g

Fiber

28.4%10.8g

7.5 gvs10.8 g

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

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40.6%22.7g

Protein

32.6%18.3g

22.7 gvs18.3 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsvs Almonds

7.07%63.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

63.6 μgvs0 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

27.5%0.33mg

Vitamin B1

14.8%0.18mg

Thiamine

0.33 mgvs0.18 mg

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

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17.5%0.23mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.23 mgvs0.98 mg

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

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15%2.4mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs3.12 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

8.04%0.4mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.4 mgvs0.41 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

105%1.37mg

Vitamin B6

9.1%0.12mg

Pyridoxine

1.37 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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68.4%274μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

274 μgvs38 μg

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

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171%4.1μg

Vitamin B12

0%0μg

Cobalamin

4.1 μgvs0 μg

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

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27.3%24.6mg

Vitamin C

0%0mg

Ascorbic acid

24.6 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 .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

87%13mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

13 mgvs22 mg

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

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1.8%2.16μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.16 μgvs0 μg

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

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Minerals

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsvs Almonds

55.2%552mg

Calcium

23.2%232mg

552 mgvs232 mg

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

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112%1mg

Copper

99%0.89mg

1 mgvs0.89 mg

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

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0.013%0.51μg

Fluoride

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

0.51 μgvsNA μg

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

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82.7%6.6mg

Iron

40%3.2mg

6.6 mgvs3.2 mg

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

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26%109mg

Magnesium

55.5%233mg

109 mgvs233 mg

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

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61.3%1.4mg

Manganese

82%1.9mg

1.4 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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48%335mg

Phosphorus

59.3%415mg

335 mgvs415 mg

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

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11.2%382mg

Potassium

18.6%633mg

382 mgvs633 mg

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

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14%7.76μg

Selenium

6.44%3.54μg

7.76 μgvs3.54 μg

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

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41.2%618mg

Sodium

0.058%0.86mg

618 mgvs0.86 mg

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

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56%6.15mg

Zinc

24.5%2.7mg

6.15 mgvs2.7 mg

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

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0.32%12g

Water

0.1%3.8g

12 gvs3.8 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, KASHI GOLEAN, crunchy, mixed flavors vs Almonds:

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have more Vitamin A, 1.9 times more Vitamin B1, 11.5 times more Vitamin B6, 7.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
While Almonds contain 4.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.7 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Almonds have similar amounts of Vitamin B5 per 500 kcal.
Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Almonds have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Almonds:

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 2.4 times more Calcium, 2.1 times more Iron, 2.2 times more Selenium, 716 times more Sodium and 2.3 times more Zinc than Almonds.
While Almonds contain 2.1 times more Magnesium, 1.3 times more Manganese and 1.7 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Almonds have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.8 times more Saturated Fat, 4.1 times more Carbohydrate, 9.2 times more Sugars and 1.2 times more Protein than Almonds.
While Almonds contain 3.7 times more Fat, 6.8 times more Omega 6 and 1.4 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Almonds have similar amounts of Energy per 500 kcal.
Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsVS Snacks, granola bar, chewy, reduced sugar, all flavorsAlmondsVS Snacks, granola bar, chewy, reduced sugar, all flavorsSnacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: