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

Weight per 500 calories

Snacks, granola bars, hard, almond

101g

Blanched Almonds

84.7g

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 Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, hard, almond

45%

49%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Snacks, granola bars, hard, almondvs 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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26.6%25.8g

Fat

46%44.5g

25.8 gvs44.5 g

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

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39.5%12.6g

Saturated Fat

10.5%3.35g

12.6 gvs3.35 g

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

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6.3%0.1g

Omega 3

0.21%0.003g

0.1 gvs0.003 g

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

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21.7%3.7g

Omega 6

61.6%10.5g

3.7 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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48%62.6g

Carbohydrate

12%16g

62.6 gvs16 g

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

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Sugars

5.4%3.92g

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

NA gvs3.92 g

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

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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]

NA gvs0 g

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

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Glucose

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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12.8%4.85g

Fiber

22%8.4g

4.85 gvs8.4 g

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

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14%7.78g

Protein

32.4%18g

7.78 gvs18 g

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

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Vitamins

Snacks, granola bars, hard, almondvs Blanched Almonds

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 .

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23.6%0.28mg

Vitamin B1

13.5%0.16mg

Thiamine

0.28 mgvs0.16 mg

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

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5.44%0.071mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.071 mgvs0.6 mg

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

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3.85%0.62mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs2.97 mg

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

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9.4%0.47mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

0.47 mgvs0.27 mg

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

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3.65%0.047mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.047 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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3.03%12μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

12 μgvs41.5 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

134%20mg

Tocopherols and Tocotrienols

NA mgvs20 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 Blanched Almonds

3.23%32.3mg

Calcium

20%200mg

32.3 mgvs200 mg

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

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14.3%0.13mg

Copper

97%0.87mg

0.13 mgvs0.87 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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31.6%2.53mg

Iron

34.7%2.78mg

2.53 mgvs2.78 mg

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

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19.5%82mg

Magnesium

54%227mg

82 mgvs227 mg

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

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60%1.38mg

Manganese

67.6%1.56mg

1.38 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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33%230mg

Phosphorus

58.2%408mg

230 mgvs408 mg

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

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8.1%276mg

Potassium

16.4%558mg

276 mgvs558 mg

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

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27.5%15μg

Selenium

4.93%2.7μg

15 μgvs2.7 μg

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

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17.2%259mg

Sodium

1.07%16mg

259 mgvs16 mg

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

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14.5%1.6mg

Zinc

23%2.5mg

1.6 mgvs2.5 mg

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

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0.085%3.13g

Water

0.1%3.82g

3.13 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 bars, hard, almond vs Blanched Almonds:

Snacks, granola bars, hard, almond have 1.7 times more Vitamin B1 and 1.8 times more Vitamin B5 than Blanched Almonds.
While Blanched Almonds contain 8.5 times more Vitamin B2, 4.8 times more Vitamin B3, 2.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bars, hard, almond vs Blanched Almonds:

Snacks, granola bars, hard, almond have 5.6 times more Selenium and 16.1 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 6.2 times more Calcium, 6.8 times more Copper, 2.8 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium and 1.6 times more Zinc than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Blanched Almonds have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Snacks, granola bars, hard, almond have 3.8 times more Saturated Fat, 29.8 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 1.7 times more Fat, 2.8 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Snacks, granola bars, hard, almond as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, granola bars, hard, almondVS Snacks, granola bars, hard, chocolate chipBlanched AlmondsVS Snacks, granola bars, hard, chocolate chipSnacks, granola bars, hard, almondVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: