Comparing Nutrients in 7 ounces Lightly Salted Oil Roasted Almonds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Almonds	13%	76%	11%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Lightly Salted Oil Roasted Almonds	Roasted Almonds	Recommended Dietary Allowance
Energy	41.5% 1205kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	32% 41.7g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.079g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 9.43g	g per day for Men 19-50 years
Fiber	55% 21g	57% 21.6g	38g per day for Men 19-50 years
Protein	75.2% 42g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Almonds	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	20.8% 0.27mg	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	13.4% 53.6μg	27.3% 109μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	344% 51.5mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Almonds	Roasted Almonds	Recommended Dietary Allowance
Calcium	57.7% 577mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	242% 2.2mg	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	91% 7.3mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	193% 4.43mg	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	132% 925mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	19% 284mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Lightly Salted Oil Roasted Almonds VS Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Lightly Salted Oil Roasted Almonds vs Roasted Almonds:

• 7 oz of Dry Roasted Almonds contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Roasted Almonds provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin E per seven ounces.
• Both Lightly Salted Oil Roasted Almonds as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Lightly Salted Oil Roasted Almonds vs Roasted Almonds:

• 7 ounces of Lightly Salted Oil Roasted Almonds have 2.1 times more Selenium and 47.7 times more Sodium than Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Roasted Almonds contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Lightly Salted Oil Roasted Almonds and Dry Roasted Almonds have similar amounts of macro-nutrients per 7 oz
• Both Lightly Salted Oil Roasted Almonds and Roasted Almonds offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per seven ounces.
• Both Lightly Salted Oil Roasted Almonds as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.