Comparing Nutrients in 100 calories Snacks, granola bars, hard, almondVS Almonds

Weight per 100 calories

Snacks, granola bars, hard, almond

20g

Almonds

17.3g

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

Which food has more nutrients per 100 calories - Snacks, granola bars, hard, almond or Almonds?

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, hard, almond

45%

49%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Snacks, granola bars, hard, almondvs 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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5.3%5.15g

Fat

8.9%8.62g

5.15 gvs8.62 g

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

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7.9%2.53g

Saturated Fat

2.05%0.66g

2.53 gvs0.66 g

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

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1.26%0.02g

Omega 3

0.032%0.001g

0.02 gvs0.001 g

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

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4.35%0.74g

Omega 6

12.5%2.13g

0.74 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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9.63%12.5g

Carbohydrate

2.86%3.72g

12.5 gvs3.72 g

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

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Sugars

1.04%0.75g

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

NA gvs0.75 g

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

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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]

NA gvs0.019 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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2.55%0.97g

Fiber

5.7%2.16g

0.97 gvs2.16 g

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

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2.78%1.56g

Protein

6.52%3.65g

1.56 gvs3.65 g

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

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Vitamins

Snacks, granola bars, hard, almondvs Almonds

0.045%0.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.4 μgvs0 μg

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

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4.7%0.057mg

Vitamin B1

2.95%0.035mg

Thiamine

0.057 mgvs0.035 mg

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

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1.1%0.014mg

Vitamin B2

15%0.2mg

Riboflavin

0.014 mgvs0.2 mg

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

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0.77%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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1.9%0.094mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.094 mgvs0.081 mg

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

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0.73%0.009mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.009 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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0.61%2.42μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

2.42 μgvs7.6 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

29.5%4.43mg

Tocopherols and Tocotrienols

NA mgvs4.43 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

0.65%6.46mg

Calcium

4.65%46.5mg

6.46 mgvs46.5 mg

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

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2.85%0.026mg

Copper

19.8%0.18mg

0.026 mgvs0.18 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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6.3%0.51mg

Iron

8%0.64mg

0.51 mgvs0.64 mg

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

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3.9%16.4mg

Magnesium

11%46.6mg

16.4 mgvs46.6 mg

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

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12%0.28mg

Manganese

16.4%0.38mg

0.28 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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6.6%46mg

Phosphorus

12%83mg

46 mgvs83 mg

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

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1.62%55mg

Potassium

3.72%127mg

55 mgvs127 mg

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

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5.5%3.03μg

Selenium

1.3%0.71μg

3.03 μgvs0.71 μg

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

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3.45%51.7mg

Sodium

0.012%0.17mg

51.7 mgvs0.17 mg

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

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2.9%0.32mg

Zinc

4.9%0.54mg

0.32 mgvs0.54 mg

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

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0.017%0.63g

Water

0.021%0.76g

0.63 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 bars, hard, almond vs Almonds:

Snacks, granola bars, hard, almond have 1.6 times more Vitamin B1 than Almonds.
While Almonds contain 13.9 times more Vitamin B2, 5.1 times more Vitamin B3, 2.5 times more Vitamin B6 and 3.1 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 100 kcal.
Both Snacks, granola bars, hard, almond as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Snacks, granola bars, hard, almond vs Almonds:

Snacks, granola bars, hard, almond have 4.3 times more Selenium and 299.4 times more Sodium than Almonds.
While Almonds contain 7.2 times more Calcium, 6.9 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Zinc than Snacks, granola bars, hard, almond.

Comparison of macro-nutrients per 100 calories:

Snacks, granola bars, hard, almond have 3.8 times more Saturated Fat, 39 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
While Almonds contain 1.7 times more Fat, 2.9 times more Omega 6, 2.2 times more Fiber and 2.3 times more Protein than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Almonds have similar amounts of Energy per 100 kcal.
Both Snacks, granola bars, hard, almond as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Snacks, granola bars, hard, almondVS Snacks, granola bars, hard, chocolate chipAlmondsVS Snacks, granola bars, hard, chocolate chipSnacks, granola bars, hard, almondVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Snacks, granola bars, hard, almondVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Snacks, granola bars, hard, almond or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: