Comparing Nutrients in 100 calories With Peanuts Oil Roasted Mixed Nuts VS Unflavored Wheat-based Formulated with Salt

Weight per 100 calories

• With Peanuts Oil Roasted Mixed Nuts: 16.5g
• Unflavored Wheat-based Formulated with Salt: 16g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - With Peanuts Oil Roasted Mixed Nuts or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.16% 8.9g	9.56% 9.28g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	4.37% 1.4g	32g per day for Men 19-50 years
Omega 3	0.84% 0.014g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	NA	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	3.03% 1.15g	2.2% 0.84g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.032mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.76% 0.19mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.46% 0.058mg	4.87% 0.063mg	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	3.4% 13.7μg	5.7% 23μg	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	0.092% 0.082mg	0.018% 0.016mg	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	8.6% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.78% 0.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	1.93% 19.3mg	0.42% 4.2mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	3.2% 0.029mg	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	5.37% 0.43mg	4.82% 0.39mg	8mg per day for Men 19-50 years
Magnesium	9% 37.7mg	2.22% 9.32mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	55.4% 1.27mg	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	10.7% 75mg	8.52% 59.6mg	700mg per day for Men 19-50 years
Potassium	3.06% 104mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	10% 5.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	5.4% 81mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.009% 0.34g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of With Peanuts Oil Roasted Mixed Nuts vs Unflavored Wheat-based Formulated with Salt:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 5.3 times more Vitamin B3 and 3.8 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.7 times more Vitamin B9 than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Unflavored Wheat-based Formulated with Salt have similar amounts of Vitamin B6 per 100 kcal.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for With Peanuts Oil Roasted Mixed Nuts vs Unflavored Wheat-based Formulated with Salt:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 4.6 times more Calcium, 5.2 times more Copper, 4 times more Magnesium, 1.3 times more Phosphorus and 2 times more Potassium than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 3.8 times more Manganese and 98.6 times more Sodium than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Unflavored Wheat-based Formulated with Salt have similar amounts of Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.4 times more Fiber and 1.5 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 20.1 times more Omega 3 and 1.4 times more Omega 6 than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Unflavored Wheat-based Formulated with Salt have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 100 kcal.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.