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Comparing Nutrients in 500 calories Snacks, granola bars, hard, almondVS Almonds

Weight per 500 calories

Snacks, granola bars, hard, almond
101g
Almonds
86.4g

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

Which food has more nutrients per 500 calories - Snacks, granola bars, hard, almond or Almonds?

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, hard, almond
6%
45%
49%
Almonds
14%
72%
14%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Snacks rich in Energy
26.6%25.8g
Fat
44.5%43g
25.8 gvs43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Snacks rich in Fat
39.5%12.6g
Saturated Fat
10.3%3.3g
12.6 gvs3.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Snacks rich in Saturated Fat
6.3%0.1g
Omega 3
0.16%0.003g
0.1 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Snacks rich in Omega 3
21.7%3.7g
Omega 6
62.6%10.6g
3.7 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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48%62.6g
Carbohydrate
14.3%18.6g
62.6 gvs18.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Snacks rich in Carbohydrate
NA
Sugars
5.2%3.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Snacks rich in Sugars
NA
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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NA
Glucose
%0.15g
NA gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.4g
NA gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Snacks rich in Sucrose
12.8%4.85g
Fiber
28.4%10.8g
4.85 gvs10.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Snacks rich in Fiber
14%7.78g
Protein
32.6%18.3g
7.78 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

0.22%2.02μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2.02 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
23.6%0.28mg
Vitamin B1
14.8%0.18mg
Thiamine
0.28 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1
5.44%0.071mg
Vitamin B2
75.6%0.98mg
Riboflavin
0.071 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2
3.85%0.62mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
0.62 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
9.4%0.47mg
Vitamin B5
8.13%0.41mg
Pantothenic acid
0.47 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
3.65%0.047mg
Vitamin B6
9.1%0.12mg
Pyridoxine
0.047 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B6
NA
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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3.03%12μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
12 μgvs38 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 .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Snacks rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
148%22mg
Tocopherols and Tocotrienols
NA mgvs22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
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

3.23%32.3mg
Calcium
23.2%232mg
32.3 mgvs232 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Snacks rich in Calcium
14.3%0.13mg
Copper
99%0.89mg
0.13 mgvs0.89 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

Find Snacks rich in Fluoride
31.6%2.53mg
Iron
40%3.2mg
2.53 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.5%82mg
Magnesium
55.5%233mg
82 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Snacks rich in Magnesium
60%1.38mg
Manganese
82%1.9mg
1.38 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
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 .

Find Snacks rich in Molybdenum
33%230mg
Phosphorus
59.3%415mg
230 mgvs415 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Snacks rich in Phosphorus
8.1%276mg
Potassium
18.6%633mg
276 mgvs633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Snacks rich in Potassium
27.5%15μg
Selenium
6.44%3.54μg
15 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Snacks rich in Selenium
17.2%259mg
Sodium
0.058%0.86mg
259 mgvs0.86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Snacks rich in Sodium
14.5%1.6mg
Zinc
24.5%2.7mg
1.6 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Snacks rich in Zinc
0.085%3.13g
Water
0.1%3.8g
3.13 gvs3.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Snacks rich in Water
Lets compare vitamin content per 500 calories of Snacks, granola bars, hard, almond vs Almonds:
Comparing minerals per 500 calories for Snacks, granola bars, hard, almond vs Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: