Comparing Nutrients in 1 pound Roasted Almonds VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Roasted Almonds	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	94% 2712kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	149% 145g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	86.5% 27.7g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	299% 51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	157% 204g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	170% 95g	115% 64.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	87.5% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	90% 1.17mg	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	62.4% 249μg	73.7% 295μg	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	6.55% 5.9mg	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	723% 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

	Roasted Almonds	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	122% 1216mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	425% 3.83mg	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	211% 17mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	209% 4.8mg	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	305% 2136mg	251% 1755mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	86.4% 2939mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Almonds vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• Dry Roasted Almonds have 5.3 times more Vitamin B2 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain more Vitamin A, 5.4 times more Vitamin B1, 3 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Dry Roasted Almonds as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• Dry Roasted Almonds have 2.5 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese and 1.2 times more Phosphorus than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 9 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have similar amounts of Iron, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 1.2 times more Energy, 1.6 times more Fat and 1.5 times more Protein than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 1.5 times more Saturated Fat, 8 times more Omega 3 and 2.1 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have similar amounts of Omega 6 per 1 lb.
• Both Dry Roasted Almonds as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.