Comparing Nutrients in 14 ounces Almonds VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	79.2% 2298kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	88.6% 28.4g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	251% 42.7g	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	76.3% 99g	130g per day for Men 19-50 years
Sugars	24% 17.3g	28.5% 20.7g	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	0.22% 0.16g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 20g	g per day for Men 19-50 years
Fiber	131% 49.6g	74% 28g	38g per day for Men 19-50 years
Protein	150% 84g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	109% 1.4mg	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	103% 413μg	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	2.65% 2.4mg	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	203% 30.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	107% 1068mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	740% 6.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	370% 8.5mg	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	246% 1719mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	83.3% 2834mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	1004% 552μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	165% 18mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Oil Roasted Mixed Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Oil Roasted Mixed Nuts:

• 14 ounces of Almonds have 3.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.3 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 14 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Almonds.
• Both Almonds as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Oil Roasted Mixed Nuts:

• 14 ounces of Almonds have 2.1 times more Calcium than Oil Roasted Mixed Nuts.
• While 14 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.6 times more Copper, 1.4 times more Iron, 33.9 times more Selenium, 143 times more Sodium and 1.5 times more Zinc than Almonds.
• Both Almonds and Oil Roasted Mixed Nuts contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 1.8 times more Fiber than Oil Roasted Mixed Nuts.
• While 14 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.9 times more Saturated Fat than Almonds.
• Both Almonds and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per 14 ounces.
• Both Almonds as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in 14 ounces.