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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Blanched Almonds	Recommended Dietary Allowance
Energy	41.5% 1205kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	169% 28.8g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.8g	28.5% 37g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 8.24g	% 8.85g	g per day for Men 19-50 years
Fiber	36.6% 14g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	71% 39.8g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	17.6% 0.23mg	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	41% 165μg	24.3% 97μg	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	1.1% 0.99mg	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	103% 15.5mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	23.2% 232mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	226% 2.04mg	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	64.7% 5.18mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	158% 3.64mg	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	129% 905mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.11% 4.13g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of With Peanuts Oil Roasted Mixed Nuts vs Blanched Almonds:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2.2 times more Vitamin B3, 3.6 times more Vitamin B5, 3.1 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.6 times more Vitamin B2 and 3 times more Vitamin E than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Blanched Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• With Peanuts Oil Roasted Mixed Nuts no Salt have 10.6 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 2 times more Calcium, 1.3 times more Iron and 3.8 times more Sodium than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Blanched Almonds have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2.2 times more Saturated Fat and 20.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Fiber than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Blanched Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per 7 oz.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.