Comparing Nutrients in 5 ounces Almonds VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	28.3% 821kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	89.6% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	10% 7.4g	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	0.22% 0.16g	0.078% 0.057g	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	% 0.24g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 7.1g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	26.5% 10g	38g per day for Men 19-50 years
Protein	53.5% 30g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	37% 147μg	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	0.94% 0.85mg	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	242% 36.3mg	72.6% 11mg	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

	Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	38% 381mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	264% 2.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	65.7% 5.26mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	132% 3.04mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	358% 197μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	59% 6.48mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.12% 4.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Oil Roasted Mixed Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Oil Roasted Mixed Nuts:

• 5 ounces of Almonds have 3.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.3 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Almonds.
• Both Almonds as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almonds vs Oil Roasted Mixed Nuts:

• 5 ounces of Almonds have 2.1 times more Calcium than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.6 times more Copper, 1.4 times more Iron, 33.9 times more Selenium, 143 times more Sodium and 1.5 times more Zinc than Almonds.
• Both Almonds and Oil Roasted Mixed Nuts contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 1.8 times more Fiber than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.9 times more Saturated Fat than Almonds.
• Both Almonds and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per five ounces.
• Both Almonds as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in five ounces.