Comparing Nutrients in 100 grams Oil Roasted Mixed Nuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oil Roasted Mixed Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	21% 607kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	63.2% 10.8g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	6.28% 4.55g	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	0.055% 0.04g	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	% 0.11g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 5g	% 4.38g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	32% 18g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	9.08% 0.12mg	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	26% 104μg	6.75% 27μg	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	0.67% 0.6mg	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	51.2% 7.68mg	173% 26mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 130mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	106% 0.96mg	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	64.8% 5.18mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	65.5% 275mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	107% 2.46mg	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	62% 433mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.57mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Oil Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Mixed Nuts versus 100 g of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Mixed Nuts vs Oil Roasted Almonds:

• 100 grams of Oil Roasted Mixed Nuts have 3.9 times more Vitamin B1, 2.7 times more Vitamin B5, 3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 2.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.4 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Mixed Nuts vs Oil Roasted Almonds:

• 100 grams of Oil Roasted Mixed Nuts have 1.8 times more Copper, 1.4 times more Iron, 33.9 times more Selenium, 143 times more Sodium and 1.5 times more Zinc than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 2.2 times more Calcium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Oil Roasted Almonds contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Mixed Nuts have 1.7 times more Saturated Fat and 1.4 times more Carbohydrate than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 1.3 times more Omega 6 and 1.5 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Sugars and Protein per 100 grams.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 100 grams.