Comparing Nutrients in 5 ounces Dry Roasted Almonds with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Almonds with Salt	13%	74%	13%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry Roasted Almonds with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	29.2% 848kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	19.3% 25g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	8.9% 6.45g	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	0.02% 0.014g	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	% 0.014g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 6.2g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	39% 15g	38g per day for Men 19-50 years
Protein	53% 29.7g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Almonds with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	13% 0.17mg	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	19.5% 78μg	9.57% 38.3μg	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% 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	226% 34mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Almonds with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	38% 380mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	150% 1.35mg	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	66% 5.3mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	152% 3.5mg	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	95% 668mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	22% 332mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Almonds with Salt VS Oil Roasted Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Dry Roasted Almonds with Salt vs Oil Roasted Almonds:

• 5 ounces of Dry Roasted Almonds with Salt have 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Oil Roasted Almonds.
• Both Dry Roasted Almonds with Salt and Oil Roasted Almonds provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin E per five ounces.
• Both Dry Roasted Almonds with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Almonds with Salt vs Oil Roasted Almonds:

• 5 ounces of Dry Roasted Almonds with Salt have 234 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.1 times more Selenium than Dry Roasted Almonds with Salt.
• Both Dry Roasted Almonds with Salt and Oil Roasted Almonds contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Dry Roasted Almonds with Salt and Oil Roasted Almonds have similar amounts of macro-nutrients per 5 oz
• Both Dry Roasted Almonds with Salt and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per five ounces.
• Both Dry Roasted Almonds with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.