Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Oil Roasted Almonds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	56.4% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	34% 44g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 0g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	28.7% 11g	38g per day for Men 19-50 years
Protein	75.2% 42g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Oil Roasted Mixed Nuts no Peanuts	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	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	27.5% 0.36mg	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	27.8% 111μg	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	344% 51.5mg	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

	Oil Roasted Almonds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	57.7% 577mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	396% 3.56mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	133% 3.07mg	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	127% 891mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	84% 9.25mg	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

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Oil Roasted Mixed Nuts no Peanuts:

• Oil Roasted Almonds have 1.6 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 5.5 times more Vitamin B1, 4.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Oil Roasted Mixed Nuts no Peanuts:

• Oil Roasted Almonds have 2.7 times more Calcium, 1.4 times more Iron, 1.6 times more Manganese and 1.3 times more Potassium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.9 times more Copper and 1.5 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 1.2 times more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.2 times more Saturated Fat, more Omega 3 and 1.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Energy and Fat per 7 oz.
• Both Oil Roasted Almonds as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.