Comparing Nutrients in 1 pound Almonds VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Almonds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	91% 2626kcal	96% 2790kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	129% 41.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	297% 50.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	77.7% 101g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	65.7% 25g	38g per day for Men 19-50 years
Protein	171% 96g	126% 70.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil Roasted Mixed Nuts no Peanuts	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	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	87.3% 4.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	63% 0.82mg	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	63.5% 254μg	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	2.5% 2.27mg	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	NA	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 no Peanuts	Recommended Dietary Allowance
Calcium	122% 1220mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	905% 8.14mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	305% 7mg	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	291% 2037mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	192% 21mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.39% 14.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Oil Roasted Mixed Nuts no Peanuts:

• Almonds have 2.3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.5 times more Vitamin B1, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Almonds.
• Both Almonds as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Oil Roasted Mixed Nuts no Peanuts:

• Almonds have 2.5 times more Calcium, 1.4 times more Iron, 1.4 times more Manganese and 1.3 times more Potassium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.7 times more Copper and 1.5 times more Zinc than Almonds.
• Both Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.3 times more Fiber and 1.4 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.4 times more Saturated Fat and 83 times more Omega 3 than Almonds.
• Both Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 1 lb.
• Both Almonds as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.