Comparing Nutrients in 300 calories With Peanuts Dry Roasted Mixed Nuts with Salt VS Almonds

Weight per 300 calories

• With Peanuts Dry Roasted Mixed Nuts with Salt: 50.5g
• Almonds: 51.8g

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

Which food has more nutrients per 300 calories - With Peanuts Dry Roasted Mixed Nuts with Salt or Almonds?

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%
Almonds	14%	72%	14%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts with Salt	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.8% 26g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	31.3% 5.32g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.85% 13g	8.6% 11g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	12% 4.55g	17% 6.48g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.3% 25.3μg	5.7% 22.8μg	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	0.22% 0.2mg	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	37% 5.53mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.43% 6.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts with Salt	Almonds	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	71.8% 0.65mg	59.4% 0.53mg	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	23.4% 1.87mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.4% 220mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of With Peanuts Dry Roasted Mixed Nuts with Salt vs Almonds:

• With Peanuts Dry Roasted Mixed Nuts with Salt have 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 5.8 times more Vitamin B2 and 2.4 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for With Peanuts Dry Roasted Mixed Nuts with Salt vs Almonds:

• With Peanuts Dry Roasted Mixed Nuts with Salt have 1.2 times more Copper, 1.8 times more Selenium and 336.3 times more Sodium than Almonds.
• While Almonds contain 3.9 times more Calcium than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and Almonds have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• With Peanuts Dry Roasted Mixed Nuts with Salt have 1.7 times more Saturated Fat and 61.7 times more Omega 3 than Almonds.
• While Almonds contain 1.4 times more Fiber and 1.3 times more Protein than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Sugars per 300 kcal.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.