Comparing Nutrients in 1 kilogram Oil Roasted Mixed Nuts VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%

Macro Nutrients

	Oil Roasted Mixed Nuts	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	209% 6070kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	556% 540g	97g per day for Men 19-50 years
Saturated Fat	223% 71.4g	272% 87g	32g per day for Men 19-50 years
Omega 3	0% 0g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	632% 108g	853% 145g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	162% 211g	130g per day for Men 19-50 years
Sugars	72% 52g	57.2% 41.5g	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	0.55% 0.4g	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	% 1.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 50g	% 41.5g	g per day for Men 19-50 years
Fiber	187% 71g	184% 70g	38g per day for Men 19-50 years
Protein	319% 179g	358% 200g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	482% 77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	228% 11.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	271% 3.52mg	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	260% 1040μg	208% 830μg	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	6.67% 6mg	5.56% 5mg	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	512% 76.8mg	521% 78.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	130% 1300mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	1866% 16.8mg	1008% 9.07mg	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	648% 51.8mg	326% 26mg	8mg per day for Men 19-50 years
Magnesium	655% 2750mg	545% 2290mg	420mg per day for Men 19-50 years
Manganese	932% 21.4mg	887% 20.4mg	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	619% 4330mg	651% 4560mg	700mg per day for Men 19-50 years
Potassium	210% 7140mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	2529% 1391μg	616% 339μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	107% 1610mg	1500mg per day for Men 19-50 years
Zinc	415% 45.7mg	305% 33.6mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Mixed Nuts versus 1 kg of Lightly Salted Oil Roasted Mixed Nuts with Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Mixed Nuts vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 1 kilogram of Oil Roasted Mixed Nuts has 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contains 3.9 times more Vitamin B3 and 1.9 times more Vitamin B5 than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Lightly Salted Oil Roasted Mixed Nuts with Peanuts provide similar amounts of Vitamin B6 and Vitamin E per one kilogram.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Mixed Nuts vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 1 kilogram of Oil Roasted Mixed Nuts has 1.9 times more Copper, 2 times more Iron, 1.2 times more Magnesium, 4.1 times more Selenium and 1.4 times more Zinc than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Oil Roasted Mixed Nuts and Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain similar levels of Calcium, Manganese, Phosphorus, Potassium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Mixed Nuts has 1.3 times more Sugars than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contains more Omega 3 and 1.3 times more Omega 6 than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Lightly Salted Oil Roasted Mixed Nuts with Peanuts offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3