Comparing Nutrients in 1 pound Almonds VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	91% 2626kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	287% 48.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	87.2% 113g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	32.6% 23.6g	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	0.69% 0.5g	0.25% 0.18g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 18g	% 22.7g	g per day for Men 19-50 years
Fiber	149% 56.7g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	171% 96g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	125% 1.6mg	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	118% 472μg	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	3.02% 2.72mg	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	232% 35mg	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

	Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	122% 1220mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	846% 7.6mg	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	210% 17mg	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	423% 9.72mg	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	281% 1964mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	1147% 631μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.39% 14.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Almonds has 3.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.3 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Almonds.
• Both 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 pound.

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

• 1 pound of Almonds has 2.1 times more Calcium than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 1.6 times more Copper, 1.4 times more Iron, 33.9 times more Selenium, 143 times more Sodium and 1.5 times more Zinc than Almonds.
• Both Almonds and Oil Roasted Mixed Nuts contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almonds has 1.8 times more Fiber than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 1.9 times more Saturated Fat than Almonds.
• Both Almonds and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per one pound.
• Both Almonds as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in one pound.