Comparing Nutrients in 1 kilogram Roasted Almonds VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	206% 5980kcal	212% 6150kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	579% 562g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	284% 91g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	655% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	171% 223g	130g per day for Men 19-50 years
Sugars	67% 48.6g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	145% 55g	38g per day for Men 19-50 years
Protein	374% 210g	277% 155g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Oil Roasted Mixed Nuts no Peanuts	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	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	123% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	192% 9.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	138% 1.8mg	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	140% 560μg	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	5.56% 5mg	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	NA	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 no Peanuts	Recommended Dietary Allowance
Calcium	268% 2680mg	106% 1060mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	1994% 18mg	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	466% 37.3mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	673% 15.5mg	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	641% 4490mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	424% 46.6mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.85% 31.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Oil Roasted Mixed Nuts no Peanuts:

• Dry Roasted Almonds have 2.5 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 6.5 times more Vitamin B1, 3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Vitamin B9 per 1 kg.
• Both Dry Roasted Almonds as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Oil Roasted Mixed Nuts no Peanuts:

• Dry Roasted Almonds have 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.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.6 times more Copper and 1.4 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 2 times more Fiber and 1.4 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.2 times more Saturated Fat and 24.9 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 1 kg.
• Both Dry Roasted Almonds as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.