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

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	42% 1220kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	56.4% 18g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	27% 35g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	NA	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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	28.7% 11g	55% 21g	38g per day for Men 19-50 years
Protein	55% 30.8g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Without Peanuts Oil Roasted Mixed Nuts with Salt	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	83.3% 1mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	27.8% 111μg	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	108% 16.3mg	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	21% 210mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	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	63.8% 5.1mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	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	127% 891mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	40.8% 1387mg	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	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Without Peanuts Oil Roasted Mixed Nuts with Salt VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Without Peanuts Oil Roasted Mixed Nuts with Salt versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt have 5.5 times more Vitamin B1, 4.2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.2 times more Vitamin E than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt have 1.9 times more Copper, 102.8 times more Selenium, 306 times more Sodium and 1.5 times more Zinc than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.7 times more Calcium, 1.4 times more Iron, 1.6 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 Oil Roasted Almonds contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt have 2.2 times more Saturated Fat, more Omega 3 and 1.3 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.9 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 Oil Roasted Almonds offer comparable quantities of Energy, Fat, Omega 6 and Sugars per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3