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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Oil Roasted Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	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	27% 35g	38% 49.6g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 0g	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	% 0.079g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 9.92g	g per day for Men 19-50 years
Fiber	55% 21g	37% 14g	38g per day for Men 19-50 years
Protein	75.2% 42g	63.3% 35.4g	56g per day for Men 19-50 years

Vitamins

	Oil 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	15.2% 0.18mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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

	Oil Roasted Almonds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	57.7% 577mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	130% 546mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	123% 859mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	502% 276μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	19% 284mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	82.4% 9.07mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.17% 6.25g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oil 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 Oil Roasted Almonds vs Oil Roasted Mixed Nuts:

• 7 ounces of Oil Roasted Almonds have 2.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.4 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 3.9 times more Vitamin B1, 2.7 times more Vitamin B5, 3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds vs Oil Roasted Mixed Nuts:

• 7 ounces of Oil Roasted Almonds have 2.2 times more Calcium than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.8 times more Copper, 1.4 times more Iron, 33.9 times more Selenium, 143 times more Sodium and 1.5 times more Zinc than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds have 1.3 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 and 1.4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Sugars and Protein per seven ounces.
• Both Oil Roasted Almonds as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in seven ounces.