Comparing Nutrients in 1 pound Almonds VS Snacks, trail mix, regular, unsalted

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, trail mix, regular, unsalted	11%	53%	36%

Macro Nutrients

	Almonds	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Energy	91% 2626kcal	72.3% 2096kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	256% 43.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	157% 204g	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	NA	38g per day for Men 19-50 years
Protein	171% 96g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, trail mix, regular, unsalted	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	81% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	104% 1.35mg	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	80.5% 322μg	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	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Calcium	122% 1220mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	496% 4.47mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	204% 4.7mg	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	224% 1565mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	91% 3107mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.13% 41.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Snacks, trail mix, regular, unsalted:

• Almonds have 5.7 times more Vitamin B2 than Snacks, trail mix, regular, unsalted.
• While Snacks, trail mix, regular, unsalted contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Snacks, trail mix, regular, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Almonds vs Snacks, trail mix, regular, unsalted:

• Almonds have 3.4 times more Calcium, 1.2 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese and 1.4 times more Phosphorus than Snacks, trail mix, regular, unsalted.
• Both Almonds and Snacks, trail mix, regular, unsalted have similar amounts of Copper, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.3 times more Energy, 1.7 times more Fat, 1.3 times more Omega 6 and 1.5 times more Protein than Snacks, trail mix, regular, unsalted.
• While Snacks, trail mix, regular, unsalted contain 1.5 times more Saturated Fat, 23.3 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• Both Almonds as well as Snacks, trail mix, regular, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.