Comparing Nutrients in 7 ounces Snacks, trail mix, tropical VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, tropical	6%	35%	59%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, trail mix, tropical	Blanched Almonds	Recommended Dietary Allowance
Energy	30.2% 877kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	52.6% 17g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	59.8% 10g	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	100% 130g	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	NA	51.7% 19.6g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, tropical	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	21% 83.3μg	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	16.8% 15mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Snacks, trail mix, tropical	Blanched Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	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	65.5% 5.24mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	83.3% 1.9mg	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	52.7% 369mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	41.4% 1407mg	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	12.6% 189mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, trail mix, tropical vs Blanched Almonds:

• Snacks, trail mix, tropical have 2.4 times more Vitamin B1, 3.9 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 6.2 times more Vitamin B2 and 2.4 times more Vitamin B3 than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Blanched Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Snacks, trail mix, tropical as well as Blanched Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, trail mix, tropical vs Blanched Almonds:

• Snacks, trail mix, tropical have 5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Calcium, 1.9 times more Copper, 2.8 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus and 2.5 times more Zinc than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Blanched Almonds have similar amounts of Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, trail mix, tropical have 2.1 times more Saturated Fat, 10 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 3.1 times more Fat, 2.4 times more Omega 6 and 3.4 times more Protein than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.