Comparing Nutrients in 5 ounces Blanched Almonds VS With Peanuts Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%

Macro Nutrients

	Blanched Almonds	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	29% 836kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	79% 76.5g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	38.6% 12.3g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	121% 20.5g	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	23% 30g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	8.1% 5.9g	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	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	% 0.043g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 5.9g	g per day for Men 19-50 years
Fiber	37% 14g	26% 9.92g	38g per day for Men 19-50 years
Protein	54% 30.3g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	With Peanuts Oil Roasted Mixed Nuts	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	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	38.4% 0.5mg	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	29.4% 118μg	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	0.79% 0.71mg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	33.5% 335mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	143% 1.3mg	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	46.2% 3.7mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	126% 2.9mg	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	92% 646mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.08% 2.95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Blanched Almonds have 3.6 times more Vitamin B2 and 3 times more Vitamin E than With Peanuts Oil Roasted Mixed Nuts.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 2.2 times more Vitamin B3, 3.6 times more Vitamin B5, 3.1 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and With Peanuts Oil Roasted Mixed Nuts provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as With Peanuts Oil Roasted Mixed Nuts no 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 Oil Roasted Mixed Nuts:

• 5 ounces of Blanched Almonds have 2 times more Calcium and 1.3 times more Iron than With Peanuts Oil Roasted Mixed Nuts.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 10.6 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and With Peanuts Oil Roasted Mixed Nuts contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.4 times more Fiber than With Peanuts Oil Roasted Mixed Nuts.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 2.2 times more Saturated Fat and 20.5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and With Peanuts Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per five ounces.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3