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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Blanched Almonds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	92% 2676kcal	96% 2790kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	129% 41.2g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	77.7% 101g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	65.7% 25g	38g per day for Men 19-50 years
Protein	173% 97g	126% 70.4g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	87.3% 4.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	63% 0.82mg	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	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	718% 108mg	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

	Blanched Almonds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	107% 1070mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	305% 7mg	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	291% 2037mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	192% 21mg	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 no Peanuts:

• Blanched Almonds have 1.5 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 2.6 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Vitamin B9 per 1 lb.
• Both Blanched 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 Blanched Almonds vs Oil Roasted Mixed Nuts no Peanuts:

• Blanched Almonds have 2.2 times more Calcium, 1.3 times more Iron, 1.2 times more Potassium and 1.7 times more Sodium 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 1.6 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Magnesium, Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.8 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 2.3 times more Saturated Fat and 62.3 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 1 lb.
• Both Blanched Almonds as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.