Comparing Nutrients in 7 ounces Oil Roasted Mixed Nuts no Peanuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Blanched Almonds	Recommended Dietary Allowance
Energy	42% 1220kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	56.4% 18g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	28.7% 11g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	55% 30.8g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Blanched 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	83.3% 1mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	17.6% 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	24.3% 97μg	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	NA	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	21% 210mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	158% 3.64mg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Oil Roasted Mixed Nuts no Salt and Peanuts have 2.6 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Blanched Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Blanched 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 no Peanuts vs Blanched Almonds:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.7 times more Copper and 1.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Calcium, 1.3 times more Iron and 1.7 times more Sodium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Blanched Almonds have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 2.3 times more Saturated Fat and 62.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Fiber and 1.4 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Blanched Almonds have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 7 oz.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.