Comparing Nutrients in 14 ounces Oil Roasted Almonds with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds with Salt	13%	76%	11%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oil Roasted Almonds with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	83% 2409kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	64% 83.4g	130g per day for Men 19-50 years
Sugars	25% 18g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.16g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 19g	g per day for Men 19-50 years
Fiber	110% 41.7g	114% 43.3g	38g per day for Men 19-50 years
Protein	150% 84.3g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	41.5% 0.54mg	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	26.8% 107μg	54.6% 218μg	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	0% 0mg	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	687% 103mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	115% 1155mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	485% 4.36mg	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	183% 14.6mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	385% 8.86mg	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	264% 1850mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	89.7% 1345mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds with Salt vs Roasted Almonds:

• Dry Roasted Almonds contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Dry Roasted Almonds have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin E per 14 oz.
• Both Oil Roasted Almonds with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Almonds with Salt vs Roasted Almonds:

• Oil Roasted Almonds with Salt have 2.1 times more Selenium and 113 times more Sodium than Dry Roasted Almonds.
• Both Oil Roasted Almonds with Salt and Dry Roasted Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Oil Roasted Almonds with Salt and Dry Roasted Almonds have similar amounts of macro-nutrients per 14 oz
• Both Oil Roasted Almonds with Salt and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Oil Roasted Almonds with Salt as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.