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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oil Roasted Mixed Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	95% 2753kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	101% 32.4g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	287% 48.8g	361% 61.3g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	28.5% 20.6g	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	0.25% 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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 22.7g	% 20g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	125% 47.6g	38g per day for Men 19-50 years
Protein	145% 81g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Oil Roasted 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	59% 590mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	846% 7.6mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	297% 1247mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	93% 3171mg	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	127% 14mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Mixed Nuts versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Mixed Nuts has 3.9 times more Vitamin B1, 2.7 times more Vitamin B5, 3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.4 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Mixed Nuts has 1.8 times more Copper, 1.4 times more Iron, 33.9 times more Selenium, 143 times more Sodium and 1.5 times more Zinc than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.2 times more Calcium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Oil Roasted Almonds contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Mixed Nuts has 1.7 times more Saturated Fat and 1.4 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.3 times more Omega 6 and 1.5 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Sugars and Protein per one pound.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one pound.