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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	41.5% 1205kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	169% 28.8g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 8.24g	% 8.7g	g per day for Men 19-50 years
Fiber	36.6% 14g	55% 21g	38g per day for Men 19-50 years
Protein	71% 39.8g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Oil 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	31.3% 0.38mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	18% 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	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	23.2% 232mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.11% 4.13g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2.1 times more Vitamin B1, 2.1 times more Vitamin B3, 5 times more Vitamin B5, 3 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4 times more Vitamin B2 and 3.3 times more Vitamin E than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Oil Roasted 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 Oil Roasted Almonds:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 8.3 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.5 times more Calcium and 1.4 times more Iron than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Oil Roasted 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 2.1 times more Saturated Fat and more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Fiber than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Oil Roasted 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 Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.