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

Weight per 300 calories

• With Peanuts Dry Roasted Mixed Nuts with Salt: 50.5g
• With Peanuts Oil Roasted Mixed Nuts with Salt: 49.4g

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 With Peanuts Oil Roasted Mixed Nuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%
With Peanuts Oil Roasted Mixed Nuts with Salt	12%	75%	13%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts with Salt	With Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.8% 26g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	31.3% 5.32g	42% 7.16g	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% 10.4g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	2.83% 2.05g	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% 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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	12% 4.55g	9.1% 3.46g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts with Salt	With Peanuts Oil Roasted Mixed Nuts 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	8.4% 0.1mg	7.8% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	7.45% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	13.4% 0.17mg	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	6.3% 25.3μg	10.3% 41μg	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	0.27% 0.25mg	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	25.8% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.43% 6.5μg	2.35% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts with Salt	With Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	71.8% 0.65mg	50% 0.45mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	44% 1mg	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	31.4% 220mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	9.2% 312mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.028% 1.03g	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 With Peanuts Oil Roasted Mixed Nuts with Salt:

• With Peanuts Dry Roasted Mixed Nuts with Salt have 1.4 times more Vitamin E and 2.3 times more Vitamin K than With Peanuts Oil Roasted Mixed Nuts with Salt.
• While With Peanuts Oil Roasted Mixed Nuts with Salt contain 1.6 times more Vitamin B3 and 1.6 times more Vitamin B9 than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and With Peanuts Oil Roasted Mixed Nuts with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt as well as With Peanuts Oil Roasted Mixed Nuts with Salt 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 With Peanuts Oil Roasted Mixed Nuts with Salt:

• With Peanuts Dry Roasted Mixed Nuts with Salt have 1.4 times more Copper, 1.4 times more Iron and 1.3 times more Sodium than With Peanuts Oil Roasted Mixed Nuts with Salt.
• While With Peanuts Oil Roasted Mixed Nuts with Salt contain 1.6 times more Calcium and 4.4 times more Selenium than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and With Peanuts Oil Roasted Mixed Nuts with Salt have similar amounts of 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 2.4 times more Omega 3, 1.2 times more Carbohydrate and 1.3 times more Fiber than With Peanuts Oil Roasted Mixed Nuts with Salt.
• While With Peanuts Oil Roasted Mixed Nuts with Salt contain 1.3 times more Saturated Fat and 1.3 times more Omega 6 than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and With Peanuts Oil Roasted Mixed Nuts with Salt have similar amounts of Energy, Fat, Sugars and Protein per 300 kcal.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt as well as With Peanuts Oil Roasted Mixed Nuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.