Comparing Nutrients in 14 ounces Without Peanuts Oil Roasted Mixed Nuts with Salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Almonds	14%	72%	14%

Macro Nutrients

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Almonds	Recommended Dietary Allowance
Energy	84% 2441kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	47% 15g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	260% 44.2g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	24% 17.4g	24% 17.3g	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	NA	0.6% 0.44g	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	57.4% 22g	131% 49.6g	38g per day for Men 19-50 years
Protein	110% 61.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	43.7% 175μg	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	2.2% 2mg	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	217% 32.5mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.2% 71μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Almonds	Recommended Dietary Allowance
Calcium	42% 421mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	792% 7.12mg	455% 4.1mg	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	128% 10.2mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	255% 1782mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	3042% 1673μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt vs Almonds:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 2.5 times more Vitamin B1, 2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.1 times more Vitamin E than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Without Peanuts Oil Roasted Mixed Nuts with Salt vs Almonds:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 1.7 times more Copper, 102.8 times more Selenium, 306 times more Sodium and 1.5 times more Zinc than Almonds.
• While Almonds contain 2.5 times more Calcium, 1.4 times more Iron, 1.4 times more Manganese and 1.3 times more Potassium than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Almonds have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 2.4 times more Saturated Fat and 83 times more Omega 3 than Almonds.
• While Almonds contain 2.3 times more Fiber and 1.4 times more Protein than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Sugars per 14 oz.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.