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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Mixed Nuts	Roasted Almonds	Recommended Dietary Allowance
Energy	209% 6070kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	223% 71.4g	128% 41g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	632% 108g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	162% 210g	130g per day for Men 19-50 years
Sugars	72% 52g	67% 48.6g	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	0.55% 0.4g	0.14% 0.1g	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	% 1.1g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 50g	% 47.5g	g per day for Men 19-50 years
Fiber	187% 71g	287% 109g	38g per day for Men 19-50 years
Protein	319% 179g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	105% 1.36mg	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	260% 1040μg	138% 550μg	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	6.67% 6mg	0% 0mg	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	512% 76.8mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	130% 1300mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	1866% 16.8mg	1221% 11mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	648% 51.8mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	655% 2750mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	932% 21.4mg	970% 22.3mg	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	619% 4330mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	210% 7140mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	2529% 1391μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	415% 45.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	0.65% 24g	3700g per day for Men 19-50 years

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

• Lightly Salted Oil Roasted Mixed Nuts have 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.
• While Dry Roasted Almonds contain 3.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.1 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Lightly Salted Oil Roasted Mixed Nuts have 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.
• While Dry Roasted Almonds contain 2.1 times more Calcium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dry Roasted Almonds have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Lightly Salted Oil Roasted Mixed Nuts have 1.7 times more Saturated Fat than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dry Roasted Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per 1 kg.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.