Comparing Nutrients in 7 ounces Snacks, granola bars, hard, almondVS Almonds

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, hard, almond

45%

49%

Almonds

14%

72%

14%

7 oz ▼

Macro Nutrients

Snacks, granola bars, hard, almondvs Almonds

34%982kcal

Energy

39.6%1149kcal

982 kcalvs1149 kcal

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

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52%50.6g

Fat

102%99g

50.6 gvs99 g

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

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77.6%25g

Saturated Fat

23.6%7.54g

25 gvs7.54 g

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

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12.4%0.2g

Omega 3

0.37%0.006g

0.2 gvs0.006 g

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

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42.7%7.26g

Omega 6

144%24.5g

7.26 gvs24.5 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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95%123g

Carbohydrate

33%42.8g

123 gvs42.8 g

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

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Sugars

12%8.63g

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

NA gvs8.63 g

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

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Fructose

0.3%0.22g

≤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 gvs0.22 g

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

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Glucose

%0.34g

NA gvs0.34 g

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

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Sucrose

%7.84g

NA gvs7.84 g

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

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25%9.53g

Fiber

65.3%25g

9.53 gvs25 g

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

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27.3%15.3g

Protein

75%42g

15.3 gvs42 g

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

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Vitamins

Snacks, granola bars, hard, almondvs Almonds

0.44%3.97μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.97 μgvs0 μg

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

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46.3%0.56mg

Vitamin B1

34%0.41mg

Thiamine

0.56 mgvs0.41 mg

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

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10.7%0.14mg

Vitamin B2

174%2.26mg

Riboflavin

0.14 mgvs2.26 mg

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

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7.57%1.2mg

Vitamin B3

45%7.18mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs7.18 mg

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

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18.5%0.92mg

Vitamin B5

18.7%0.93mg

Pantothenic acid

0.92 mgvs0.93 mg

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

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7.17%0.093mg

Vitamin B6

21%0.27mg

Pyridoxine

0.093 mgvs0.27 mg

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

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Vitamin B7

377%113μg

Biotin

NA μgvs113 μg

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

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5.95%24μg

Vitamin B9

22%87.3μg

Folates and Folic Acid

24 μgvs87.3 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

339%51mg

Tocopherols and Tocotrienols

NA mgvs51 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 Almonds

6.35%63.5mg

Calcium

53.4%534mg

63.5 mgvs534 mg

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

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28%0.25mg

Copper

227%2.05mg

0.25 mgvs2.05 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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62%4.96mg

Iron

92%7.36mg

4.96 mgvs7.36 mg

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

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38.3%161mg

Magnesium

128%536mg

161 mgvs536 mg

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

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118%2.7mg

Manganese

188%4.32mg

2.7 mgvs4.32 mg

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

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Molybdenum

200%90μg

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

NA μgvs90 μg

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

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64.6%452mg

Phosphorus

136%955mg

452 mgvs955 mg

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

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16%542mg

Potassium

42.8%1455mg

542 mgvs1455 mg

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

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54%29.8μg

Selenium

14.8%8.14μg

29.8 μgvs8.14 μg

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

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34%508mg

Sodium

0.13%2mg

508 mgvs2 mg

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

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28.5%3.14mg

Zinc

56.3%6.2mg

3.14 mgvs6.2 mg

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

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0.17%6.15g

Water

0.24%8.75g

6.15 gvs8.75 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 bars, hard, almond vs Almonds:

Snacks, granola bars, hard, almond have 1.4 times more Vitamin B1 than Almonds.
While Almonds contain 16.3 times more Vitamin B2, 5.9 times more Vitamin B3, 2.9 times more Vitamin B6 and 3.7 times more Vitamin B9 than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Almonds have similar amounts of Vitamin B5 per 7 oz.
Both Snacks, granola bars, hard, almond as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bars, hard, almond vs Almonds:

Snacks, granola bars, hard, almond have 3.7 times more Selenium and 256 times more Sodium than Almonds.
While Almonds contain 8.4 times more Calcium, 8.1 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus, 2.7 times more Potassium and 2 times more Zinc than Snacks, granola bars, hard, almond.

Comparison of macro-nutrients per 7 ounces:

Snacks, granola bars, hard, almond have 3.3 times more Saturated Fat, 33.3 times more Omega 3 and 2.9 times more Carbohydrate than Almonds.
While Almonds contain 2 times more Fat, 3.4 times more Omega 6, 2.6 times more Fiber and 2.7 times more Protein than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Almonds have similar amounts of Energy per 7 oz.
Both Snacks, granola bars, hard, almond as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

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Comparing Nutrients in 7 ounces Snacks, granola bars, hard, almondVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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