Comparing Nutrients in 100 calories Snacks, granola bar, fruit-filled, nonfatVS Almonds

Weight per 100 calories

Snacks, granola bar, fruit-filled, nonfat

29g

Almonds

17.3g

Almonds have 1.7 times more energy per unit of mass than Snacks, granola bar, fruit-filled, nonfat, which is very high in comparison to other foods. Snacks, granola bar, fruit-filled, nonfat having high energy density.

Which food has more nutrients per 100 calories - Snacks, granola bar, fruit-filled, nonfat or Almonds?

Macros Ratio

Protein Fat Carbs

Snacks, granola bar, fruit-filled, nonfat

91%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Snacks, granola bar, fruit-filled, nonfatvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.27%0.26g

Fat

8.9%8.62g

0.26 gvs8.62 g

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

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0.18%0.058g

Saturated Fat

2.05%0.66g

0.058 gvs0.66 g

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

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0.35%0.006g

Omega 3

0.032%0.001g

0.006 gvs0.001 g

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

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0.57%0.097g

Omega 6

12.5%2.13g

0.097 gvs2.13 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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17.5%22.7g

Carbohydrate

2.86%3.72g

22.7 gvs3.72 g

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

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18.2%13.2g

Sugars

1.04%0.75g

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

13.2 gvs0.75 g

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

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3%2.2g

Fructose

0.026%0.019g

≤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]

2.2 gvs0.019 g

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

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%1.25g

Glucose

%0.029g

1.25 gvs0.029 g

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

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%9.8g

Sucrose

%0.68g

9.8 gvs0.68 g

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

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5.7%2.16g

Fiber

5.7%2.16g

2.16 gvs2.16 g

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

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3.1%1.73g

Protein

6.52%3.65g

1.73 gvs3.65 g

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

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Vitamins

Snacks, granola bar, fruit-filled, nonfatvs Almonds

0.032%0.29μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.29 μgvs0 μg

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

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0.73%0.009mg

Vitamin B1

2.95%0.035mg

Thiamine

0.009 mgvs0.035 mg

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

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1.57%0.02mg

Vitamin B2

15%0.2mg

Riboflavin

0.02 mgvs0.2 mg

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

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0.73%0.12mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.12 mgvs0.62 mg

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

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Vitamin B5

1.63%0.081mg

Pantothenic acid

NA mgvs0.081 mg

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

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35.8%0.46mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.46 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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23%92μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

92 μgvs7.6 μg

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

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2.2%0.053μg

Vitamin B12

0%0μg

Cobalamin

0.053 μgvs0 μg

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

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0.55%0.5mg

Vitamin C

0%0mg

Ascorbic acid

0.5 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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0.43%0.064mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.064 mgvs4.43 mg

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

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0.32%0.38μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.38 μgvs0 μg

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

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Minerals

Snacks, granola bar, fruit-filled, nonfatvs Almonds

0.088%0.88mg

Calcium

4.65%46.5mg

0.88 mgvs46.5 mg

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

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7.6%0.068mg

Copper

19.8%0.18mg

0.068 mgvs0.18 mg

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

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0%0μg

Fluoride

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

0 μgvsNA μg

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

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14.6%1.17mg

Iron

8%0.64mg

1.17 mgvs0.64 mg

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

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3.5%14.6mg

Magnesium

11%46.6mg

14.6 mgvs46.6 mg

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

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Manganese

16.4%0.38mg

NA mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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5.1%35.7mg

Phosphorus

12%83mg

35.7 mgvs83 mg

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

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1.9%64.3mg

Potassium

3.72%127mg

64.3 mgvs127 mg

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

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4.4%2.43μg

Selenium

1.3%0.71μg

2.43 μgvs0.71 μg

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

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0.31%4.68mg

Sodium

0.012%0.17mg

4.68 mgvs0.17 mg

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

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3.77%0.42mg

Zinc

4.9%0.54mg

0.42 mgvs0.54 mg

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

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0.11%4g

Water

0.021%0.76g

4 gvs0.76 g

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

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Lets compare vitamin content per 100 calories of Snacks, granola bar, fruit-filled, nonfat vs Almonds:

Snacks, granola bar, fruit-filled, nonfat have 19.6 times more Vitamin B6, 12.2 times more Vitamin B9 and more Vitamin B12 than Almonds.
While Almonds contain 4 times more Vitamin B1, 9.6 times more Vitamin B2, 5.3 times more Vitamin B3 and 68.8 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
Both Snacks, granola bar, fruit-filled, nonfat as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Snacks, granola bar, fruit-filled, nonfat vs Almonds:

Snacks, granola bar, fruit-filled, nonfat have 1.8 times more Iron and 3.4 times more Selenium than Almonds.
While Almonds contain 53 times more Calcium, 2.6 times more Copper, 3.2 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 100 calories:

Snacks, granola bar, fruit-filled, nonfat have 6.1 times more Carbohydrate, 17.6 times more Sugars and 114.8 times more Fructose than Almonds.
While Almonds contain 32.8 times more Fat, 11.2 times more Saturated Fat, 21.9 times more Omega 6 and 2.1 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
Both Snacks, granola bar, fruit-filled, nonfat and Almonds have similar amounts of Energy and Fiber per 100 kcal.
Both Snacks, granola bar, fruit-filled, nonfat as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Snacks, granola bar, fruit-filled, nonfatVS Popcorn, sugar syrup/caramel, fat-freeAlmondsVS Popcorn, sugar syrup/caramel, fat-freeSnacks, granola bar, fruit-filled, nonfatVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Snacks, granola bar, fruit-filled, nonfatVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Snacks, granola bar, fruit-filled, nonfat or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: