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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Oil Roasted Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	209% 6070kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	223% 71.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	632% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	192% 250g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	0% 0g	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	% 0.4g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 50g	g per day for Men 19-50 years
Fiber	276% 105g	187% 71g	38g per day for Men 19-50 years
Protein	379% 212g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Oil 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	76.7% 0.92mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	291% 2910mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	648% 51.8mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	655% 2750mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	619% 4330mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	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	279% 30.7mg	415% 45.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.85% 31.5g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Oil Roasted Almonds has 2.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.4 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 3.9 times more Vitamin B1, 2.7 times more Vitamin B5, 3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds vs Oil Roasted Mixed Nuts:

• 1 kilogram of Oil Roasted Almonds has 2.2 times more Calcium than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 1.8 times more Copper, 1.4 times more Iron, 33.9 times more Selenium, 143 times more Sodium and 1.5 times more Zinc than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds has 1.3 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 and 1.4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Sugars and Protein per one kilogram.
• Both Oil Roasted Almonds as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in one kilogram.