Comparing Nutrients in 1 pound Oil Roasted Mixed Nuts VS Almonds

Macros Ratio

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

Macro Nutrients

	Oil Roasted Mixed Nuts	Almonds	Recommended Dietary Allowance
Energy	95% 2753kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	101% 32.4g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	287% 48.8g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.2% 113g	75% 98g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	27.2% 19.7g	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	0.25% 0.18g	0.69% 0.5g	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	% 0.5g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 22.7g	% 18g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	149% 56.7g	38g per day for Men 19-50 years
Protein	145% 81g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 472μg	50% 200μg	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	3.02% 2.72mg	0% 0mg	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	232% 35mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Almonds	Recommended Dietary Allowance
Calcium	59% 590mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	846% 7.6mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	294% 23.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	297% 1247mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	281% 1964mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	1147% 631μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.54% 20g	3700g per day for Men 19-50 years

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

• Lightly Salted Oil Roasted Mixed Nuts have 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Almonds.
• While Almonds contain 3.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.3 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Lightly Salted Oil Roasted Mixed Nuts have 1.6 times more Copper, 1.4 times more Iron, 33.9 times more Selenium, 143 times more Sodium and 1.5 times more Zinc than Almonds.
• While Almonds contain 2.1 times more Calcium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Almonds have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Lightly Salted Oil Roasted Mixed Nuts have 1.9 times more Saturated Fat than Almonds.
• While Almonds contain 1.8 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per 1 lb.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.