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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Blanched Almonds	Recommended Dietary Allowance
Energy	84% 2441kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	260% 44.2g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	57.4% 22g	103% 39.3g	38g per day for Men 19-50 years
Protein	110% 61.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	35% 0.46mg	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	55.6% 222μg	48.6% 194μg	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	NA	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts no Peanuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	42% 421mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	792% 7.12mg	453% 4.08mg	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	128% 10.2mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	317% 7.3mg	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	255% 1782mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.48% 18g	3700g per day for Men 19-50 years

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

• Oil Roasted Mixed Nuts no Salt and Peanuts have 2.6 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Blanched Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.7 times more Copper and 1.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Calcium, 1.3 times more Iron and 1.7 times more Sodium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Blanched Almonds have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 2.3 times more Saturated Fat and 62.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Fiber and 1.4 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Blanched Almonds have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 14 oz.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.