Comparing Nutrients in 7 ounces Roasted Almonds VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Roasted Almonds	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	41% 1187kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	65.3% 63.3g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	38% 12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	131% 22.2g	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	68.5% 89g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	NA	38g per day for Men 19-50 years
Protein	74.3% 41.6g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	54.6% 8.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	39.5% 0.51mg	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	32.2% 129μg	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	2.87% 2.58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	316% 47.4mg	NA	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	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	53% 532mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	186% 1.67mg	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	93% 7.4mg	84% 6.73mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	92% 2.1mg	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	110% 768mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• Dry Roasted Almonds have 5.3 times more Vitamin B2 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain more Vitamin A, 5.4 times more Vitamin B1, 3 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Dry Roasted Almonds as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• Dry Roasted Almonds have 2.5 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese and 1.2 times more Phosphorus than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 9 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have similar amounts of Iron, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 1.2 times more Energy, 1.6 times more Fat and 1.5 times more Protein than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 1.5 times more Saturated Fat, 8 times more Omega 3 and 2.1 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have similar amounts of Omega 6 per 7 oz.
• Both Dry Roasted Almonds as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.