Comparing Nutrients in 14 ounces Almonds VS With Peanuts Dry Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%

Macro Nutrients

	Almonds	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	79.2% 2298kcal	81.3% 2358kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	80.6% 25.8g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	246% 42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	77.4% 101g	130g per day for Men 19-50 years
Sugars	24% 17.3g	26.3% 19g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.6% 0.44g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	94% 35.7g	38g per day for Men 19-50 years
Protein	150% 84g	123% 68.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	289% 43.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	42.7% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	107% 1068mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	564% 5.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	184% 14.7mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	213% 893mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	334% 7.7mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	247% 1726mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	91% 1369mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	137% 15mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.19% 6.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• Almonds have 5.7 times more Vitamin B2 and 2.3 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and With Peanuts Dry Roasted Mixed Nuts with Salt have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Almonds as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• Almonds have 3.8 times more Calcium than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.8 times more Selenium and 345 times more Sodium than Almonds.
• Both Almonds and With Peanuts Dry Roasted Mixed Nuts with Salt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.4 times more Fiber and 1.2 times more Protein than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.7 times more Saturated Fat and 63.3 times more Omega 3 than Almonds.
• Both Almonds and With Peanuts Dry Roasted Mixed Nuts with Salt have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Sugars per 14 oz.
• Both Almonds as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.