Comparing Nutrients in 7 ounces With Peanuts Dry Roasted Mixed Nuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Roasted Almonds	Recommended Dietary Allowance
Energy	41.5% 1205kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	49.7% 16g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	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	34.2% 44.5g	32% 41.7g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	% 0g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 9.43g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	57% 21.6g	38g per day for Men 19-50 years
Protein	69% 38.7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	29.8% 119μg	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	1.76% 1.6mg	0% 0mg	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	81% 12mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	17.3% 173mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	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	93% 7.4mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	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	124% 869mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	37.5% 1276mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.11% 4.23g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts VS Roasted Almonds per 7 oz

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

• 7 ounces of With Peanuts Dry Roasted Mixed Nuts have 3.9 times more Vitamin B1, 1.7 times more Vitamin B3, 2.6 times more Vitamin B6 and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3 times more Vitamin B2 and 3.9 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Roasted Almonds provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for With Peanuts Dry Roasted Mixed Nuts vs Roasted Almonds:

• 7 ounces of With Peanuts Dry Roasted Mixed Nuts have 1.4 times more Copper, 4.7 times more Selenium and 1.2 times more Zinc than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.1 times more Calcium than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Roasted Almonds contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of With Peanuts Dry Roasted Mixed Nuts have 2 times more Saturated Fat and 8.2 times more Omega 3 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.3 times more Omega 6 and 1.7 times more Fiber than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Roasted Almonds offer comparable quantities of Energy, Fat, Carbohydrate, Sugars and Protein per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3