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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oil Roasted Mixed Nuts	Roasted Almonds	Recommended Dietary Allowance
Energy	41.5% 1205kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	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	38% 49.6g	32% 41.7g	130g per day for Men 19-50 years
Sugars	14.3% 10.3g	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	0.11% 0.079g	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	% 0.22g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 9.43g	g per day for Men 19-50 years
Fiber	37% 14g	57% 21.6g	38g per day for Men 19-50 years
Protein	63.3% 35.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 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	51.6% 206μg	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	1.32% 1.2mg	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	102% 15.2mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	25.8% 258mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	242% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	128% 10.3mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	130% 546mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	185% 4.25mg	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	123% 859mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	41.7% 1417mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	502% 276μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	19% 284mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	82.4% 9.07mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Lightly Salted Oil Roasted Mixed Nuts have 4.6 times more Vitamin B1, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.1 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Lightly Salted Oil Roasted Mixed Nuts have 1.5 times more Copper, 1.4 times more Iron, 69.6 times more Selenium, 47.7 times more Sodium and 1.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Calcium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dry Roasted Almonds have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Lightly Salted Oil Roasted Mixed Nuts have 1.7 times more Saturated Fat than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dry Roasted Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per 7 oz.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.