Comparing Nutrients in 1 pound Almonds VS With Peanuts Dry Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Almonds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	91% 2626kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	250% 243g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	114% 36.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	260% 44.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	78.2% 102g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	31.3% 22.7g	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	0.69% 0.5g	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	% 0.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 22.7g	g per day for Men 19-50 years
Fiber	149% 56.7g	76.4% 29g	38g per day for Men 19-50 years
Protein	171% 96g	158% 88.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	176% 28.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	68% 272μg	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	4.03% 3.63mg	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	775% 116mg	185% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.4% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	122% 1220mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	766% 6.9mg	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	210% 17mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	245% 1030mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	515% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	284% 1987mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	85.8% 2917mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.26% 9.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs With Peanuts Dry Roasted Mixed Nuts:

• Almonds have 2.8 times more Vitamin B2 and 4.2 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs With Peanuts Dry Roasted Mixed Nuts:

• Almonds have 3.1 times more Calcium than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.5 times more Copper, 2.3 times more Selenium and 1.3 times more Zinc than Almonds.
• Both Almonds and With Peanuts Dry Roasted Mixed Nuts no Salt have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.3 times more Omega 6 and 2 times more Fiber than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 2.1 times more Saturated Fat and 27.3 times more Omega 3 than Almonds.
• Both Almonds and With Peanuts Dry Roasted Mixed Nuts no Salt have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 1 lb.
• Both Almonds as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.