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

Weight per 500 calories

• Oil Roasted Mixed Nuts no Peanuts: 81.3g
• Blanched Almonds: 84.7g

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 no Peanuts or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.7g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	53.3% 9.05g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12% 16g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.92g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	11.8% 4.47g	22% 8.4g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.09% 0.81μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.98% 1.6mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	7.5% 0.097mg	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	11.4% 45.5μg	10.4% 41.5μg	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	0.45% 0.41mg	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	NA	134% 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 no Peanuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.6% 86mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	97% 0.87mg	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	26% 2.1mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	67.6% 1.56mg	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	52% 365mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.94mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.069% 2.56g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Oil Roasted Mixed Nuts no Salt and Peanuts have 2.5 times more Vitamin B1, 2.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Blanched Almonds have similar amounts of Vitamin B9 per 500 kcal.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Blanched 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 no Peanuts vs Blanched Almonds:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.7 times more Copper and 1.5 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Calcium, 1.3 times more Iron and 1.3 times more Potassium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Blanched Almonds have similar amounts of Magnesium, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 2.2 times more Saturated Fat and 59.7 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Fiber and 1.4 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Blanched Almonds have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 500 kcal.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.