Comparing Nutrients in 14 ounces Snacks, trail mix, regular VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular	11%	53%	36%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, trail mix, regular	Roasted Almonds	Recommended Dietary Allowance
Energy	63.2% 1834kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	120% 117g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	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	137% 178g	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	NA	114% 43.3g	38g per day for Men 19-50 years
Protein	98% 54.8g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	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	153% 1.83mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	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	70.4% 282μg	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	6.17% 5.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Snacks, trail mix, regular	Roasted Almonds	Recommended Dietary Allowance
Calcium	31% 310mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	434% 3.9mg	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	151% 12mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	196% 1369mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	80% 2719mg	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	60.6% 909mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.99% 36.5g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, trail mix, regular vs Roasted Almonds:

• Snacks, trail mix, regular have 6 times more Vitamin B1, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6 times more Vitamin B2 than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, trail mix, regular vs Roasted Almonds:

• Snacks, trail mix, regular have 76.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Calcium, 1.8 times more Magnesium, 2.2 times more Manganese and 1.4 times more Phosphorus than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Dry Roasted Almonds have similar amounts of Copper, Iron, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, trail mix, regular have 1.4 times more Saturated Fat, 7 times more Omega 3 and 2.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 1.8 times more Fat, 1.4 times more Omega 6 and 1.5 times more Protein than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.