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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%

Macro Nutrients

	Blanched Almonds	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	80.7% 2342kcal	81.3% 2358kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	80.6% 25.8g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	289% 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	57% 74g	77.4% 101g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	94% 35.7g	38g per day for Men 19-50 years
Protein	152% 85g	123% 68.7g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	63% 0.76mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	628% 94mg	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

	Blanched Almonds	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	94% 937mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	213% 893mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	334% 7.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	77% 2616mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	91% 1369mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	137% 15mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS With Peanuts Dry Roasted Mixed Nuts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of With Peanuts Dry Roasted Mixed Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Blanched Almonds have 3.6 times more Vitamin B2 and 2.2 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 14 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.6 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and With Peanuts Dry Roasted Mixed Nuts with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched 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 ounces.

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

• 14 ounces of Blanched Almonds have 3.4 times more Calcium than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 14 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 2.3 times more Selenium, 18.2 times more Sodium and 1.3 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and With Peanuts Dry Roasted Mixed Nuts with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.2 times more Protein than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 14 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.6 times more Saturated Fat, 47.5 times more Omega 3 and 1.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and With Peanuts Dry Roasted Mixed Nuts with Salt offer comparable quantities of Energy, Fat, Omega 6, Sugars and Fiber per 14 ounces.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3