Comparing Nutrients in 300 calories Lightly Salted Oil Roasted Mixed Nuts with Peanuts VS Oil Roasted Mixed Nuts

Weight per 300 calories

• Lightly Salted Oil Roasted Mixed Nuts with Peanuts: 49.4g
• Oil Roasted Mixed Nuts: 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 - Lightly Salted Oil Roasted Mixed Nuts with Peanuts or Oil Roasted Mixed Nuts?

Macros Ratio

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

Macro Nutrients

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	42% 7.16g	31.3% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	9.5% 12.4g	130g per day for Men 19-50 years
Sugars	2.83% 2.05g	3.55% 2.57g	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	0.027% 0.02g	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	% 0.054g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 2.47g	g per day for Men 19-50 years
Fiber	9.1% 3.46g	9.23% 3.5g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	15.8% 8.83g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.055% 0.49μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.093mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.45% 0.097mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	6.18% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	13.6% 0.18mg	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	10.3% 41μg	13% 51.4μg	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	0.27% 0.25mg	0.33% 0.3mg	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	25.8% 3.86mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.35% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	5.8% 58mg	6.43% 64.3mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	16% 1.3mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	46% 1.06mg	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	32% 225mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	9.2% 312mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.6mg	4.7% 70.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	20.5% 2.26mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.042% 1.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts vs Oil Roasted Mixed Nuts:

• Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 3.9 times more Vitamin B3 and 1.9 times more Vitamin B5 than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 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.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Vitamin B6 and Vitamin E per 300 kcal.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Lightly Salted Oil Roasted Mixed Nuts with Peanuts vs Oil Roasted Mixed Nuts:

• Lightly Salted Oil Roasted Mixed Nuts contain 1.9 times more Copper, 2 times more Iron, 4.1 times more Selenium and 1.4 times more Zinc than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 1.2 times more Saturated Fat and 1.3 times more Omega 6 than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.3 times more Sugars than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.