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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oil Roasted Mixed Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	29.7% 860kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	89.6% 15.2g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	10% 7.4g	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	0.078% 0.057g	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	% 0.16g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 6.2g	g per day for Men 19-50 years
Fiber	26.5% 10g	39% 15g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	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	37% 147μg	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	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	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

	Oil Roasted Mixed Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18.4% 184mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	87.7% 614mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	358% 197μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	59% 6.48mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	0.11% 3.97g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Oil Roasted Mixed Nuts have 3.9 times more Vitamin B1, 2.7 times more Vitamin B5, 3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.4 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Mixed Nuts have 1.8 times more Copper, 1.4 times more Iron, 33.9 times more Selenium, 143 times more Sodium and 1.5 times more Zinc than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.2 times more Calcium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Oil Roasted Almonds contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Mixed Nuts have 1.7 times more Saturated Fat and 1.4 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.3 times more Omega 6 and 1.5 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Sugars and Protein per five ounces.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.