Comparing Nutrients in 300 calories With Peanuts Oil Roasted Mixed Nuts VS Almonds

Weight per 300 calories

• With Peanuts Oil Roasted Mixed Nuts: 49.4g
• 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 Oil Roasted Mixed Nuts or Almonds?

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Almonds	14%	72%	14%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	42% 7.16g	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	8% 10.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	2.83% 2.05g	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	0% 0g	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	% 0g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 2.05g	g per day for Men 19-50 years
Fiber	9.1% 3.46g	17% 6.48g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.093mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.45% 0.097mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	10.3% 41μg	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	0.27% 0.25mg	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	25.8% 3.86mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.35% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Almonds	Recommended Dietary Allowance
Calcium	5.8% 58mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	16% 1.3mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	32% 225mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	9.2% 312mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.47mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Almonds.
• While Almonds contain 6.1 times more Vitamin B2 and 3.4 times more Vitamin E than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Almonds have similar amounts of Vitamin B1 per 300 kcal.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for With Peanuts Oil Roasted Mixed Nuts vs Almonds:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 7.9 times more Selenium than Almonds.
• While Almonds contain 2.4 times more Calcium and 1.5 times more Iron than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Almonds have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2.2 times more Saturated Fat than Almonds.
• While Almonds contain 1.9 times more Fiber than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per 300 kcal.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.