Comparing Nutrients in 7 ounces Oil Roasted Mixed Nuts no Peanuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Almond paste	8%	52%	40%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Almond paste	Recommended Dietary Allowance
Energy	42% 1220kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	56.4% 18g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	99% 72g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	25% 9.53g	38g per day for Men 19-50 years
Protein	55% 30.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	5.5% 0.071mg	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	36.2% 145μg	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	0.22% 0.2mg	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	NA	179% 27mg	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 no Peanuts	Almond paste	Recommended Dietary Allowance
Calcium	21% 210mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	100% 0.9mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	74% 1.7mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts no Peanuts VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Mixed Nuts no Peanuts versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Mixed Nuts no Peanuts vs Almond paste:

• 7 ounces of Oil Roasted Mixed Nuts no Peanuts have 6.1 times more Vitamin B1, 1.4 times more Vitamin B3, 8.5 times more Vitamin B5 and 5 times more Vitamin B6 than Almond paste.
• While 7 oz of Almond paste contain 1.3 times more Vitamin B9 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Almond paste provide similar amounts of Vitamin B2 per seven ounces.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Mixed Nuts no Peanuts vs Almond paste:

• 7 ounces of Oil Roasted Mixed Nuts no Peanuts have 4 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 3.1 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 1.6 times more Calcium than Oil Roasted Mixed Nuts no Salt and Peanuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Mixed Nuts no Peanuts have 1.3 times more Energy, 2 times more Fat, 3.5 times more Saturated Fat, 1.3 times more Omega 3, 2 times more Omega 6 and 1.7 times more Protein than Almond paste.
• While 7 oz of Almond paste contain 2.1 times more Carbohydrate than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Almond paste offer comparable quantities of Fiber per seven ounces.