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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Mixed Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	209% 6070kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	223% 71.4g	132% 42g	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	632% 108g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	136% 177g	130g per day for Men 19-50 years
Sugars	72% 52g	62.8% 45.5g	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	0.55% 0.4g	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	% 1.1g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 50g	% 43.8g	g per day for Men 19-50 years
Fiber	187% 71g	276% 105g	38g per day for Men 19-50 years
Protein	319% 179g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Oil 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	130% 1300mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	1866% 16.8mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	655% 2750mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	932% 21.4mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	210% 7140mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	2529% 1391μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	415% 45.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	0.76% 28g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Oil Roasted Mixed Nuts has 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.
• While 1 kg of Oil Roasted Almonds contains 2.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.4 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Mixed Nuts has 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.
• While 1 kg of Oil Roasted Almonds contains 2.2 times more Calcium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Oil Roasted Almonds contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Mixed Nuts has 1.7 times more Saturated Fat and 1.4 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.3 times more Omega 6 and 1.5 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Sugars and Protein per one kilogram.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.