Comparing Nutrients in 7 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

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

18%

21%

61%

Roasted Almonds

13%

74%

13%

7 oz ▼

Macro Nutrients

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

27%780kcal

Energy

41%1187kcal

780 kcalvs1187 kcal

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

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19%18.3g

Fat

107%104g

18.3 gvs104 g

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

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29%9.3g

Saturated Fat

25.4%8.12g

9.3 gvs8.12 g

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

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5.6%0.089g

Omega 3

1.24%0.02g

0.089 gvs0.02 g

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

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14.3%2.43g

Omega 6

151%25.7g

2.43 gvs25.7 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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91%118g

Carbohydrate

32%41.7g

118 gvs41.7 g

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

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74.7%54g

Sugars

13.3%9.64g

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

54 gvs9.64 g

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

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Fructose

0.027%0.02g

≤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 gvs0.02 g

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

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Glucose

%0.02g

NA gvs0.02 g

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

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Sucrose

%9.43g

NA gvs9.43 g

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

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31%11.7g

Fiber

57%21.6g

11.7 gvs21.6 g

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

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63.4%35.5g

Protein

74.3%41.6g

35.5 gvs41.6 g

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

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Vitamins

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

11%99μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

99 μgvs0 μg

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

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43%0.51mg

Vitamin B1

12.7%0.15mg

Thiamine

0.51 mgvs0.15 mg

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

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27.3%0.36mg

Vitamin B2

183%2.38mg

Riboflavin

0.36 mgvs2.38 mg

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

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23.4%3.75mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

3.75 mgvs7.2 mg

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

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12.5%0.63mg

Vitamin B5

12.7%0.64mg

Pantothenic acid

0.63 mgvs0.64 mg

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

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164%2.13mg

Vitamin B6

20.8%0.27mg

Pyridoxine

2.13 mgvs0.27 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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107%427μg

Vitamin B9

27.3%109μg

Folates and Folic Acid

427 μgvs109 μg

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

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266%6.4μg

Vitamin B12

0%0μg

Cobalamin

6.4 μgvs0 μg

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

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42.6%38.3mg

Vitamin C

0%0mg

Ascorbic acid

38.3 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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136%20.4mg

Vitamin E

316%47.4mg

Tocopherols and Tocotrienols

20.4 mgvs47.4 mg

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

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2.8%3.37μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.37 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 Roasted Almonds

86%861mg

Calcium

53%532mg

861 mgvs532 mg

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

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174%1.57mg

Copper

242%2.2mg

1.57 mgvs2.2 mg

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

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0.02%0.79μg

Fluoride

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

0.79 μgvsNA μg

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

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129%10.3mg

Iron

93%7.4mg

10.3 mgvs7.4 mg

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

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40.6%171mg

Magnesium

132%554mg

171 mgvs554 mg

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

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96%2.2mg

Manganese

193%4.43mg

2.2 mgvs4.43 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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74.6%522mg

Phosphorus

134%935mg

522 mgvs935 mg

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

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17.5%595mg

Potassium

41.6%1415mg

595 mgvs1415 mg

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

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22%12μg

Selenium

7.2%3.97μg

12 μgvs3.97 μg

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

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64.3%964mg

Sodium

0.4%5.95mg

964 mgvs5.95 mg

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

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87%9.6mg

Zinc

59.7%6.57mg

9.6 mgvs6.57 mg

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

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0.51%18.7g

Water

0.13%4.8g

18.7 gvs4.8 g

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

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Lets compare vitamin content per 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Roasted Almonds:

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have more Vitamin A, 3.4 times more Vitamin B1, 7.9 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 6.7 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.3 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dry Roasted Almonds have similar amounts of Vitamin B5 per 7 oz.
Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dry Roasted Almonds have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Roasted Almonds:

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.6 times more Calcium, 1.4 times more Iron, 3.1 times more Selenium, 162 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.4 times more Copper, 3.2 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus and 2.4 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.

Comparison of macro-nutrients per 7 ounces:

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 4.5 times more Omega 3, 2.8 times more Carbohydrate and 5.6 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.5 times more Energy, 5.7 times more Fat, 10.6 times more Omega 6 and 1.8 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dry Roasted Almonds have similar amounts of Saturated Fat and Protein per 7 oz.
Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsVS Snacks, granola bar, chewy, reduced sugar, all flavorsRoasted AlmondsVS Snacks, granola bar, chewy, reduced sugar, all flavorsSnacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 7 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavorsVS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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