Comparing Nutrients in 7 ounces Roasted Almonds VS Oil Roasted Mixed Nuts

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	41% 1187kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	125% 21.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	38% 49.6g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	14.3% 10.3g	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	0.027% 0.02g	0.11% 0.079g	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	% 0.02g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 9.92g	g per day for Men 19-50 years
Fiber	57% 21.6g	37% 14g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	63.3% 35.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	54.5% 0.71mg	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	27.3% 109μg	51.6% 206μg	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	1.32% 1.2mg	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	316% 47.4mg	102% 15.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	53% 532mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	370% 3.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	93% 7.4mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	130% 546mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	185% 4.25mg	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	134% 935mg	123% 859mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	502% 276μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	19% 284mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	82.4% 9.07mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.17% 6.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Oil Roasted Mixed Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Oil Roasted Mixed Nuts:

• 7 ounces of Roasted Almonds have 3.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.1 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 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.
• Both Dry Roasted Almonds as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Oil Roasted Mixed Nuts:

• 7 ounces of Roasted Almonds have 2.1 times more Calcium than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 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.
• Both Roasted Almonds and Oil Roasted Mixed Nuts contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.2 times more Omega 6 and 1.5 times more Fiber than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.7 times more Saturated Fat than Dry Roasted Almonds.
• Both Roasted Almonds and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Carbohydrate, Sugars and Protein per seven ounces.
• Both Dry Roasted Almonds as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in seven ounces.