Comparing Nutrients in 1 kilogram Roasted Almonds VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Roasted Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	206% 5980kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	223% 71.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	632% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	192% 250g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 50g	g per day for Men 19-50 years
Fiber	287% 109g	187% 71g	38g per day for Men 19-50 years
Protein	374% 210g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	275% 3.57mg	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	138% 550μg	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	1593% 239mg	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

	Roasted Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	268% 2680mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	648% 51.8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	655% 2750mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	932% 21.4mg	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	673% 4710mg	619% 4330mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	210% 7140mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	2529% 1391μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	415% 45.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.85% 31.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted 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 Roasted Almonds vs Oil Roasted Mixed Nuts:

• 1 kilogram of Roasted Almonds has 3.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.1 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 4.6 times more Vitamin B1, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Oil Roasted Mixed Nuts:

• 1 kilogram of Roasted Almonds has 2.1 times more Calcium than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 1.5 times more Copper, 1.4 times more Iron, 69.6 times more Selenium, 47.7 times more Sodium and 1.4 times more Zinc than Dry Roasted Almonds.
• Both Roasted 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 Roasted Almonds has 1.2 times more Omega 6 and 1.5 times more Fiber than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 1.7 times more Saturated Fat than Dry Roasted Almonds.
• Both Roasted Almonds and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Carbohydrate, Sugars and Protein per one kilogram.
• Both Dry Roasted Almonds as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in one kilogram.