Comparing Nutrients in 500 calories Oil Roasted Mixed Nuts VS Roasted Almonds

Weight per 500 calories

• Oil Roasted Mixed Nuts: 82.4g
• Roasted Almonds: 83.6g

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 Mixed Nuts or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oil Roasted Mixed Nuts	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	42.5% 41g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	5.9% 4.3g	5.6% 4.06g	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	0.045% 0.033g	0.012% 0.008g	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	% 0.091g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 3.97g	g per day for Men 19-50 years
Fiber	15.4% 5.85g	24% 9.1g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.092% 0.82μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	8.75% 0.11mg	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	21.4% 85.7μg	11.5% 46μg	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	0.55% 0.49mg	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	42% 6.33mg	133% 20mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	102% 0.92mg	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	53.3% 4.27mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	76.7% 1.77mg	81% 1.87mg	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	51% 357mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	208% 115μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	7.85% 118mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Mixed Nuts vs Roasted Almonds:

• Lightly Salted Oil Roasted Mixed Nuts have 4.6 times more Vitamin B1, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.2 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Mixed Nuts vs Roasted Almonds:

• Lightly Salted Oil Roasted Mixed Nuts have 1.5 times more Copper, 1.4 times more Iron, 68.5 times more Selenium, 47 times more Sodium and 1.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Calcium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dry Roasted Almonds have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Lightly Salted Oil Roasted Mixed Nuts have 1.7 times more Saturated Fat than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dry Roasted Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.