Comparing Nutrients in 1 kilogram Almonds VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	200% 5790kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	223% 71.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	632% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	192% 250g	130g per day for Men 19-50 years
Sugars	60% 43.5g	72% 52g	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	1.5% 1.1g	0.55% 0.4g	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	% 1.7g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 50g	g per day for Men 19-50 years
Fiber	329% 125g	187% 71g	38g per day for Men 19-50 years
Protein	378% 212g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	260% 1040μg	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	6.67% 6mg	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	1709% 256mg	512% 76.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	269% 2690mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1866% 16.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	464% 37mg	648% 51.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	655% 2750mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	932% 21.4mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	619% 4330mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	210% 7140mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	2529% 1391μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	415% 45.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.85% 31.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Oil Roasted Mixed Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Almonds versus 1 kg of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almonds vs Oil Roasted Mixed Nuts:

• 1 kilogram of Almonds has 3.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.3 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Almonds.
• Both Almonds as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almonds vs Oil Roasted Mixed Nuts:

• 1 kilogram of Almonds has 2.1 times more Calcium than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 1.6 times more Copper, 1.4 times more Iron, 33.9 times more Selenium, 143 times more Sodium and 1.5 times more Zinc than Almonds.
• Both Almonds and Oil Roasted Mixed Nuts contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 1.8 times more Fiber than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 1.9 times more Saturated Fat than Almonds.
• Both Almonds and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per one kilogram.
• Both Almonds as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in one kilogram.