Comparing Nutrients in 7 ounces Snacks, peas, roasted, wasabi-flavored VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	29.6% 857kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	27% 35g	130g per day for Men 19-50 years
Sugars	38.6% 28g	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	2.14% 1.55g	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	% 0.48g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 25.2g	% 8.7g	g per day for Men 19-50 years
Fiber	20% 7.54g	55% 21g	38g per day for Men 19-50 years
Protein	50% 28g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.8% 10mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	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	68.5% 274μg	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	0% 0mg	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	30.6% 4.6mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83% 100μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	24.4% 244mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	211% 1.9mg	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	94% 7.54mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	76.5% 536mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	39.7% 595mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, peas, roasted, wasabi-flavored 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 Snacks, peas, roasted, wasabi-flavored vs Oil Roasted Almonds:

• 7 ounces of Snacks, peas, roasted, wasabi-flavored have more Vitamin A, 6.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 4.6 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.5 times more Vitamin B2 and 11.2 times more Vitamin E than Snacks, peas, roasted, wasabi-flavored.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Snacks, peas, roasted, wasabi-flavored as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, peas, roasted, wasabi-flavored vs Oil Roasted Almonds:

• 7 ounces of Snacks, peas, roasted, wasabi-flavored have 1.8 times more Selenium and 300 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.4 times more Calcium, 2.2 times more Copper, 2.7 times more Magnesium, 2 times more Manganese and 1.7 times more Phosphorus than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Oil Roasted Almonds contain similar levels of Iron, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, peas, roasted, wasabi-flavored have 1.3 times more Saturated Fat, more Omega 3, 3.5 times more Carbohydrate and 3.1 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.4 times more Energy, 3.9 times more Fat, 7.4 times more Omega 6, 2.8 times more Fiber and 1.5 times more Protein than Snacks, peas, roasted, wasabi-flavored.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3