Comparing Nutrients in 1 pound Blanched Almonds VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Blanched Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	92% 2676kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	87.2% 113g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 22.7g	g per day for Men 19-50 years
Fiber	118% 45g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	173% 97g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	125% 1.6mg	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	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	107% 1070mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	423% 9.72mg	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	312% 2182mg	281% 1964mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	1147% 631μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.39% 14.3g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.2 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.1 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.9 times more Vitamin B1, 1.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Blanched Almonds have 1.8 times more Calcium than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.6 times more Copper, 1.6 times more Iron, 43.5 times more Selenium, 7.5 times more Sodium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.4 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.8 times more Saturated Fat and 1.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Energy, Fat, Omega 6, Sugars and Protein per 1 lb.
• Both Blanched Almonds as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.