Comparing Nutrients in 7 ounces Without Peanuts Oil Roasted Mixed Nuts with Salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Almonds	14%	72%	14%

Macro Nutrients

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Almonds	Recommended Dietary Allowance
Energy	42% 1220kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	56.4% 18g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	34% 44g	33% 42.8g	130g per day for Men 19-50 years
Sugars	12% 8.7g	12% 8.63g	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	NA	0.3% 0.22g	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	28.7% 11g	65.3% 25g	38g per day for Men 19-50 years
Protein	55% 30.8g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	22% 87.3μg	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	108% 16.3mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.6% 35.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Almonds	Recommended Dietary Allowance
Calcium	21% 210mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	227% 2.05mg	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	63.8% 5.1mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	127% 891mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	1521% 836μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	40.5% 607mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt vs Almonds:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 2.5 times more Vitamin B1, 2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.1 times more Vitamin E than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Without Peanuts Oil Roasted Mixed Nuts with Salt vs Almonds:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 1.7 times more Copper, 102.8 times more Selenium, 306 times more Sodium and 1.5 times more Zinc than Almonds.
• While Almonds contain 2.5 times more Calcium, 1.4 times more Iron, 1.4 times more Manganese and 1.3 times more Potassium than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Almonds have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 2.4 times more Saturated Fat and 83 times more Omega 3 than Almonds.
• While Almonds contain 2.3 times more Fiber and 1.4 times more Protein than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Sugars per 7 oz.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.