Comparing Nutrients in 5 ounces Hickorynuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Hickorynuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	32% 931kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	31% 9.98g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	24% 9.07g	39% 15g	38g per day for Men 19-50 years
Protein	32% 18g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.23mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.04% 1.3mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	14% 56.7μg	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	3.15% 2.83mg	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	NA	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hickorynuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	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	37.6% 3mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	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	68% 476mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.1% 3.76g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Hickorynuts VS Oil Roasted Almonds per 5 oz

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

• 5 ounces of Hickorynuts have 9.4 times more Vitamin B1, 7.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 6 times more Vitamin B2 and 4 times more Vitamin B3 than Dried Hickorynuts.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Dried Hickorynuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hickorynuts vs Oil Roasted Almonds:

• 5 ounces of Hickorynuts have 1.9 times more Manganese, 2 times more Selenium and 1.4 times more Zinc than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 4.8 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Dried Hickorynuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hickorynuts have 1.7 times more Saturated Fat, more Omega 3 and 1.5 times more Omega 6 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.6 times more Fiber and 1.7 times more Protein than Dried Hickorynuts.
• Both Hickorynuts and Oil Roasted Almonds offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3