Comparing Nutrients in 1 kilogram Snacks, trail mix, regular VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular	11%	53%	36%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, trail mix, regular	Roasted Almonds	Recommended Dietary Allowance
Energy	159% 4620kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	303% 294g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	173% 55.5g	128% 41g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	564% 96g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	345% 449g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	NA	287% 109g	38g per day for Men 19-50 years
Protein	246% 138g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	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	385% 4.62mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.98mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.95mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	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	178% 710μg	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	15.6% 14mg	0% 0mg	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	NA	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

	Snacks, trail mix, regular	Roasted Almonds	Recommended Dietary Allowance
Calcium	78% 780mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	1094% 9.85mg	1221% 11mg	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	381% 30.5mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	450% 10.3mg	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	493% 3450mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	201% 6850mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	153% 2290mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	293% 32.2mg	301% 33mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, trail mix, regular vs Roasted Almonds:

• Snacks, trail mix, regular have 6 times more Vitamin B1, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6 times more Vitamin B2 than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Snacks, trail mix, regular vs Roasted Almonds:

• Snacks, trail mix, regular have 76.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Calcium, 1.8 times more Magnesium, 2.2 times more Manganese and 1.4 times more Phosphorus than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Dry Roasted Almonds have similar amounts of Copper, Iron, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, trail mix, regular have 1.4 times more Saturated Fat, 7 times more Omega 3 and 2.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 1.8 times more Fat, 1.4 times more Omega 6 and 1.5 times more Protein than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.