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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Roasted Almonds	Recommended Dietary Allowance
Energy	84% 2441kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	260% 44.2g	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	68% 88.4g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	57.4% 22g	114% 43.3g	38g per day for Men 19-50 years
Protein	110% 61.6g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	55.6% 222μg	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	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	42% 421mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	792% 7.12mg	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	128% 10.2mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	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	255% 1782mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Oil Roasted Mixed Nuts no Salt and Peanuts have 6.5 times more Vitamin B1, 3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Dry Roasted Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Dry Roasted 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 Roasted Almonds:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.6 times more Copper and 1.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Calcium, 1.5 times more Iron, 1.4 times more Manganese and 1.3 times more Potassium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Dry Roasted Almonds have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 2.2 times more Saturated Fat and 24.9 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 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 Dry Roasted 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 Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.