Comparing Nutrients in 1 pound Snacks, trail mix, regular, unsalted VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, unsalted	11%	53%	36%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, trail mix, regular, unsalted	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	72.3% 2096kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	256% 43.5g	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	157% 204g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	NA	125% 47.6g	38g per day for Men 19-50 years
Protein	112% 62.6g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, unsalted	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	175% 2.1mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.06mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	80.5% 322μg	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	7.06% 6.35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Snacks, trail mix, regular, unsalted	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	35.4% 354mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	496% 4.47mg	481% 4.33mg	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	173% 14mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	224% 1565mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	91% 3107mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, trail mix, regular, unsalted vs Oil Roasted Almonds:

• Snacks, trail mix, regular, unsalted have 5 times more Vitamin B1, 1.3 times more Vitamin B3, 3.9 times more Vitamin B5, 2.5 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.9 times more Vitamin B2 than Snacks, trail mix, regular, unsalted.
• Both Snacks, trail mix, regular, unsalted as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Snacks, trail mix, regular, unsalted vs Oil Roasted Almonds:

• Oil Roasted Almonds contain 3.7 times more Calcium, 1.7 times more Magnesium, 2.4 times more Manganese and 1.4 times more Phosphorus than Snacks, trail mix, regular, unsalted.
• Both Snacks, trail mix, regular, unsalted and Oil Roasted Almonds have similar amounts of Copper, Iron, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, trail mix, regular, unsalted have 1.3 times more Saturated Fat, more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Energy, 1.9 times more Fat, 1.4 times more Omega 6 and 1.5 times more Protein than Snacks, trail mix, regular, unsalted.
• Both Snacks, trail mix, regular, unsalted as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.