Comparing Nutrients in 14 ounces Almonds VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Almonds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	79.2% 2298kcal	84% 2441kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	230% 223g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	113% 36g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	61.8% 0.99g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	260% 44.2g	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	68% 88.4g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	57.4% 22g	38g per day for Men 19-50 years
Protein	150% 84g	110% 61.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil Roasted Mixed Nuts no Peanuts	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	76.4% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	55% 0.71mg	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	55.6% 222μg	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	2.2% 2mg	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	NA	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 no Peanuts	Recommended Dietary Allowance
Calcium	107% 1068mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	792% 7.12mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	267% 6.14mg	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	255% 1782mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	168% 18.5mg	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

Lets compare vitamin content per 14 ounces of Almonds vs Oil Roasted Mixed Nuts no Peanuts:

• Almonds have 2.3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.5 times more Vitamin B1, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Almonds.
• Both Almonds as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Oil Roasted Mixed Nuts no Peanuts:

• Almonds have 2.5 times more Calcium, 1.4 times more Iron, 1.4 times more Manganese and 1.3 times more Potassium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.7 times more Copper and 1.5 times more Zinc than Almonds.
• Both Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.3 times more Fiber and 1.4 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.4 times more Saturated Fat and 83 times more Omega 3 than Almonds.
• Both Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 14 oz.
• Both Almonds as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.