Comparing Nutrients in 5 ounces Blanched Almonds VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	29% 836kcal	30% 872kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	40.3% 13g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	93% 15.8g	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	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	NA	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	54% 30.3g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oil Roasted Mixed Nuts no Peanuts	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	22.6% 0.27mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	19.6% 0.26mg	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	20% 79.4μg	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	NA	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

	Blanched Almonds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	33.5% 335mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	283% 2.54mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	95% 2.2mg	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	91% 636mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.12% 4.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Oil Roasted Mixed Nuts no Peanuts:

• Blanched Almonds have 1.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.6 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Vitamin B9 per 5 oz.
• Both Blanched Almonds as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Oil Roasted Mixed Nuts no Peanuts:

• Blanched Almonds have 2.2 times more Calcium, 1.3 times more Iron, 1.2 times more Potassium and 1.7 times more Sodium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.7 times more Copper and 1.6 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Magnesium, Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.8 times more Fiber and 1.4 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.3 times more Saturated Fat and 62.3 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 5 oz.
• Both Blanched Almonds as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.