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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Mixed Nuts	Roasted Almonds	Recommended Dietary Allowance
Energy	29.7% 860kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	89.6% 15.2g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	23% 29.8g	130g per day for Men 19-50 years
Sugars	10% 7.4g	9.5% 6.9g	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	0.078% 0.057g	0.02% 0.014g	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	% 0.16g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 6.73g	g per day for Men 19-50 years
Fiber	26.5% 10g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	15% 0.19mg	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	37% 147μg	19.5% 78μg	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	0.94% 0.85mg	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	72.6% 11mg	226% 34mg	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

	Oil Roasted Mixed Nuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	18.4% 184mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	92% 7.34mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	138% 3.16mg	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	87.7% 614mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	358% 197μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	59% 6.48mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Lightly Salted Oil Roasted Mixed Nuts have 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.
• While Dry Roasted Almonds contain 3.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.1 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Mixed Nuts vs Roasted Almonds:

• Lightly Salted Oil Roasted Mixed Nuts have 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.
• While Dry Roasted Almonds contain 2.1 times more Calcium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dry Roasted Almonds have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Lightly Salted Oil Roasted Mixed Nuts have 1.7 times more Saturated Fat than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dry Roasted Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per 5 oz.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.