Comparing Nutrients in 5 ounces Snacks, peas, roasted, wasabi-flavored VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	21% 612kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88g	19.3% 25g	130g per day for Men 19-50 years
Sugars	27.6% 20g	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	1.53% 1.1g	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	% 0.34g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 18g	% 6.2g	g per day for Men 19-50 years
Fiber	14% 5.4g	39% 15g	38g per day for Men 19-50 years
Protein	35.7% 20g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.2% 0.45mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.8% 0.78mg	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	49% 196μg	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% 0mg	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	22% 3.27mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.4% 71.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	17.4% 174mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	67.3% 5.4mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	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	54.7% 383mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, peas, roasted, wasabi-flavored 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 Snacks, peas, roasted, wasabi-flavored vs Oil Roasted Almonds:

• 5 ounces of Snacks, peas, roasted, wasabi-flavored have more Vitamin A, 6.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 4.6 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.5 times more Vitamin B2 and 11.2 times more Vitamin E than Snacks, peas, roasted, wasabi-flavored.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Snacks, peas, roasted, wasabi-flavored as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, peas, roasted, wasabi-flavored vs Oil Roasted Almonds:

• 5 ounces of Snacks, peas, roasted, wasabi-flavored have 1.8 times more Selenium and 300 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.4 times more Calcium, 2.2 times more Copper, 2.7 times more Magnesium, 2 times more Manganese and 1.7 times more Phosphorus than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Oil Roasted Almonds contain similar levels of Iron, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, peas, roasted, wasabi-flavored have 1.3 times more Saturated Fat, more Omega 3, 3.5 times more Carbohydrate and 3.1 times more Sugars than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.4 times more Energy, 3.9 times more Fat, 7.4 times more Omega 6, 2.8 times more Fiber and 1.5 times more Protein than Snacks, peas, roasted, wasabi-flavored.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3