Comparing Nutrients in 1 kilogram Lightly Salted Oil Roasted Almonds VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Almonds	13%	76%	11%
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%

Macro Nutrients

	Lightly Salted Oil Roasted Almonds	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	209% 6070kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	556% 540g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	272% 87g	32g per day for Men 19-50 years
Omega 3	0% 0g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	853% 145g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	162% 211g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	57.2% 41.5g	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% 0g	0% 0g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 41.5g	g per day for Men 19-50 years
Fiber	276% 105g	184% 70g	38g per day for Men 19-50 years
Protein	379% 212g	358% 200g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Almonds	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	482% 77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	228% 11.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	271% 3.52mg	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	67.5% 270μg	208% 830μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1731% 260mg	521% 78.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Almonds	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	291% 2910mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	1008% 9.07mg	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	460% 36.8mg	326% 26mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	545% 2290mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	887% 20.4mg	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	666% 4660mg	651% 4560mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	616% 339μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	107% 1610mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	305% 33.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Lightly Salted Oil Roasted Almonds VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Lightly Salted Oil Roasted Almonds vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 1 kilogram of Lightly Salted Oil Roasted Almonds has 4 times more Vitamin B2 and 3.3 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contains 2.1 times more Vitamin B1, 2.1 times more Vitamin B3, 5 times more Vitamin B5, 3 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Lightly Salted Oil Roasted Almonds.
• 1 kilogram of Lightly Salted Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Lightly Salted Oil Roasted Almonds as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Lightly Salted Oil Roasted Almonds vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 1 kilogram of Lightly Salted Oil Roasted Almonds has 2.5 times more Calcium, 1.4 times more Iron and 1.2 times more Manganese than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contains 8.3 times more Selenium than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Sodium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lightly Salted Oil Roasted Almonds has 1.5 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contains 2.1 times more Saturated Fat and more Omega 3 than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Lightly Salted Oil Roasted Mixed Nuts with Peanuts offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per one kilogram.
• 1 kilogram of Lightly Salted Oil Roasted Almonds provide inadequate amounts of Omega 3