Comparing Nutrients in 5 ounces Blanched Almonds VS With Peanuts Dry Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%

Macro Nutrients

	Blanched Almonds	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	29% 836kcal	29% 842kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	27.6% 36g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	9.4% 6.8g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	54% 30.3g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	41.6% 6.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	32.3% 0.42mg	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	17.4% 69.5μg	17.7% 71μg	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	0.63% 0.57mg	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	224% 33.7mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.2% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	33.5% 335mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	201% 1.8mg	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	58% 4.65mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	119% 2.75mg	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	97% 682mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	32.6% 489mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.067% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS With Peanuts Dry Roasted Mixed Nuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• 5 ounces of Blanched Almonds have 3.6 times more Vitamin B2 and 2.2 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.6 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and With Peanuts Dry Roasted Mixed Nuts with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• 5 ounces of Blanched Almonds have 3.4 times more Calcium than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 2.3 times more Selenium, 18.2 times more Sodium and 1.3 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and With Peanuts Dry Roasted Mixed Nuts with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.2 times more Protein than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.6 times more Saturated Fat, 47.5 times more Omega 3 and 1.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and With Peanuts Dry Roasted Mixed Nuts with Salt offer comparable quantities of Energy, Fat, Omega 6, Sugars and Fiber per five ounces.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3