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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Oil Roasted Almonds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	78% 76g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	35.5% 11.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	81.3% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	9.78% 7.1g	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	% 0.057g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 7.1g	g per day for Men 19-50 years
Fiber	39% 15g	24% 9.07g	38g per day for Men 19-50 years
Protein	53.7% 30g	49.4% 27.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	With Peanuts Dry 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	11% 0.13mg	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	39.3% 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	9.57% 38.3μg	21.3% 85μg	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	1.26% 1.13mg	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	245% 37mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	41.2% 412mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	239% 2.15mg	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	65.2% 5.2mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	76.6% 322mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	161% 3.7mg	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	94% 661mg	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	27% 911mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.082% 3g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oil Roasted Almonds have 2 times more Vitamin B2 and 4.2 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 3.3 times more Vitamin B1, 1.7 times more Vitamin B3, 3.1 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as With Peanuts Dry 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 Oil Roasted Almonds vs With Peanuts Dry Roasted Mixed Nuts:

• 5 ounces of Oil Roasted Almonds have 3.3 times more Calcium and 1.2 times more Magnesium than With Peanuts Dry Roasted Mixed Nuts.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.6 times more Copper, 2.3 times more Selenium and 1.3 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and With Peanuts Dry Roasted Mixed Nuts contain similar levels of Iron, Manganese, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.4 times more Omega 6 and 1.6 times more Fiber than With Peanuts Dry Roasted Mixed Nuts.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.9 times more Saturated Fat, more Omega 3 and 1.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and With Peanuts Dry Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Sugars and Protein per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3