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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Mixed Nuts	Blanched Almonds	Recommended Dietary Allowance
Energy	95% 2753kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	101% 32.4g	56% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	287% 48.8g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 22.7g	% 20.2g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	118% 45g	38g per day for Men 19-50 years
Protein	145% 81g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	40% 0.52mg	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	118% 472μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	59% 590mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	846% 7.6mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	297% 1247mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	362% 8.32mg	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	281% 1964mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	1147% 631μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Lightly Salted Oil Roasted Mixed Nuts have 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.
• While Blanched Almonds contain 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.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Blanched 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 Blanched Almonds:

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