Comparing Nutrients in 7 ounces Blanched Almonds VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%

Macro Nutrients

	Blanched Almonds	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	40.4% 1171kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	169% 28.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	32% 41.8g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	11.4% 8.24g	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% 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	% 0.06g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 8.24g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	36.6% 14g	38g per day for Men 19-50 years
Protein	76% 42.5g	71% 39.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	53.7% 0.7mg	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	24.3% 97μg	41% 165μg	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	1.1% 0.99mg	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	314% 47mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	47% 468mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	200% 1.8mg	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	81.4% 6.5mg	64.7% 5.18mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	176% 4.05mg	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	136% 955mg	129% 905mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	21.3% 319mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.11% 4.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 7 ounces of Blanched Almonds have 3.6 times more Vitamin B2 and 3 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 2.2 times more Vitamin B3, 3.6 times more Vitamin B5, 3.1 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Lightly Salted Oil Roasted Mixed Nuts with Peanuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 7 ounces of Blanched Almonds have 2 times more Calcium and 1.3 times more Iron than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 10.6 times more Selenium and 8.5 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.4 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 2.2 times more Saturated Fat and 20.5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Lightly Salted Oil Roasted Mixed Nuts with Peanuts offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per seven ounces.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3