Comparing Nutrients in 5 ounces Roasted Almonds VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Roasted Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	29.2% 848kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	31.6% 10g	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	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% 29.8g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 7.1g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	26.5% 10g	38g per day for Men 19-50 years
Protein	53% 29.7g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	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	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	38% 380mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	132% 3.04mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	358% 197μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	59% 6.48mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.12% 4.47g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Roasted 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 Roasted Almonds vs Oil Roasted Mixed Nuts:

• 5 ounces of Roasted Almonds have 3.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.1 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 4.6 times more Vitamin B1, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Oil Roasted Mixed Nuts:

• 5 ounces of Roasted Almonds have 2.1 times more Calcium than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.5 times more Copper, 1.4 times more Iron, 69.6 times more Selenium, 47.7 times more Sodium and 1.4 times more Zinc than Dry Roasted Almonds.
• Both Roasted 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 Roasted Almonds have 1.2 times more Omega 6 and 1.5 times more Fiber than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.7 times more Saturated Fat than Dry Roasted Almonds.
• Both Roasted Almonds and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Carbohydrate, Sugars and Protein per five ounces.
• Both Dry Roasted Almonds as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in five ounces.