Comparing Nutrients in 100 calories Oil Roasted Mixed Nuts no Peanuts VS Unflavored Wheat-based Formulated with Salt

Weight per 100 calories

• Oil Roasted Mixed Nuts no Peanuts: 16.3g
• 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 - Oil Roasted Mixed Nuts no Peanuts or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	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	9.4% 9.13g	9.56% 9.28g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.48g	4.37% 1.4g	32g per day for Men 19-50 years
Omega 3	2.53% 0.04g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	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	2.8% 3.62g	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.35% 0.89g	2.2% 0.84g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0.018% 0.16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.08% 0.079mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.13% 0.16mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.25% 0.029mg	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	2.28% 9.1μg	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	0.09% 0.081mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts no Peanuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	0.42% 4.2mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	5.22% 0.42mg	4.82% 0.39mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	2.22% 9.32mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	10.4% 73mg	8.52% 59.6mg	700mg per day for Men 19-50 years
Potassium	2.6% 88.5mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.12% 1.8mg	5.4% 81mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.014% 0.51g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oil Roasted Mixed Nuts no Peanuts vs Unflavored Wheat-based Formulated with Salt:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.1 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 2.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts 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 Oil Roasted Mixed Nuts no Peanuts vs Unflavored Wheat-based Formulated with Salt:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 4.1 times more Calcium, 10.1 times more Copper, 4.4 times more Magnesium, 1.2 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 5.1 times more Manganese and 45.4 times more Sodium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Unflavored Wheat-based Formulated with Salt have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Unflavored Wheat-based Formulated with Salt contains 6.7 times more Omega 3 and 1.9 times more Omega 6 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Unflavored Wheat-based Formulated with Salt have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.