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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Almonds	14%	72%	14%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Almonds	Recommended Dietary Allowance
Energy	29.7% 860kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	78% 76g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.4g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	81.3% 14g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	9.78% 7.1g	8.5% 6.17g	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	0.22% 0.16g	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	% 0g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 5.6g	g per day for Men 19-50 years
Fiber	24% 9.07g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	49.4% 27.6g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.43mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.3% 85μg	15.6% 62.4μg	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	1.26% 1.13mg	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	58% 8.7mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts	Almonds	Recommended Dietary Allowance
Calcium	12.3% 123mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	76.6% 322mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88.7% 621mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	27% 911mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.082% 3g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• With Peanuts Dry Roasted Mixed Nuts no Salt have 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.8 times more Vitamin B2 and 4.2 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for With Peanuts Dry Roasted Mixed Nuts vs Almonds:

• With Peanuts Dry Roasted Mixed Nuts no Salt have 1.5 times more Copper, 2.3 times more Selenium and 1.3 times more Zinc than Almonds.
• While Almonds contain 3.1 times more Calcium than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt and Almonds have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• With Peanuts Dry Roasted Mixed Nuts no Salt have 2.1 times more Saturated Fat and 27.3 times more Omega 3 than Almonds.
• While Almonds contain 1.3 times more Omega 6 and 2 times more Fiber than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt and Almonds have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 5 oz.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.