Comparing Nutrients in 500 calories Oil Roasted Almonds VS Oil Roasted Mixed Nuts no Peanuts

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Oil Roasted Mixed Nuts no Peanuts: 81.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Oil Roasted Almonds or Oil Roasted Mixed Nuts no Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Oil Roasted Almonds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	47% 45.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	53.3% 9.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	14% 18g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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% 0g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	11.8% 4.47g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.09% 0.81μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	9.98% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	11.3% 0.15mg	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	5.56% 22.2μg	11.4% 45.5μg	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	0.45% 0.41mg	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	143% 21.4mg	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

	Oil Roasted Almonds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	24% 240mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	162% 1.46mg	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	38% 3.03mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	54.7% 1.26mg	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	55% 384mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	NA	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	0.6% 8.94mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.069% 2.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Oil Roasted Mixed Nuts no Peanuts:

• Oil Roasted Almonds have 1.6 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 5.4 times more Vitamin B1, 4.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Oil Roasted Mixed Nuts no Peanuts:

• Oil Roasted Almonds have 2.8 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese and 1.3 times more Potassium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.9 times more Copper and 1.5 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Almonds have 1.2 times more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.1 times more Saturated Fat and more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Oil Roasted Almonds as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.