Comparing Nutrients in 300 calories Without Peanuts Oil Roasted Mixed Nuts with Salt VS Dry Roasted Pecans with Salt

Weight per 300 calories

• Without Peanuts Oil Roasted Mixed Nuts with Salt: 48.8g
• Dry Roasted Pecans with Salt: 42.3g

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

Which food has more nutrients per 300 calories - Without Peanuts Oil Roasted Mixed Nuts with Salt or Dry Roasted Pecans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Dry Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	8.3% 2.65g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	32% 5.43g	48.7% 8.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.36% 11g	4.4% 5.73g	130g per day for Men 19-50 years
Sugars	2.95% 2.14g	2.37% 1.7g	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	0.023% 0.017g	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	% 0.017g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	7.06% 2.7g	10.5% 3.97g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 2.96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	3.48% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.75% 0.088mg	6.08% 0.079mg	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	6.83% 27.3μg	1.7% 6.76μg	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% 0.24mg	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	26.7% 4mg	3.66% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	3.04% 30.4mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	54.8% 0.49mg	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	15.7% 1.25mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13.3% 55.8mg	420mg per day for Men 19-50 years
Manganese	33% 0.75mg	72.3% 1.66mg	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	31.3% 219mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	5.27% 179mg	3400mg per day for Men 19-50 years
Selenium	374% 206μg	3.07% 1.7μg	55μg per day for Men 19-50 years
Sodium	9.95% 149mg	10.8% 162mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.27mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.013% 0.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Without Peanuts Oil Roasted Mixed Nuts with Salt vs Dry Roasted Pecans with Salt:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 1.3 times more Vitamin B1, 5.2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 4 times more Vitamin B9 and 7.3 times more Vitamin E than Dry Roasted Pecans with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Dry Roasted Pecans with Salt have similar amounts of Vitamin B6 per 300 kcal.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Dry Roasted Pecans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Without Peanuts Oil Roasted Mixed Nuts with Salt vs Dry Roasted Pecans with Salt:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 1.7 times more Calcium, 1.8 times more Copper, 2.2 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium and 121.7 times more Selenium than Dry Roasted Pecans with Salt.
• While Dry Roasted Pecans with Salt contain 2.2 times more Manganese than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Dry Roasted Pecans with Salt have similar amounts of Iron, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 1.7 times more Saturated Fat, 1.9 times more Carbohydrate and 1.9 times more Protein than Dry Roasted Pecans with Salt.
• While Dry Roasted Pecans with Salt contain 3.5 times more Omega 3, 1.5 times more Omega 6 and 1.5 times more Fiber than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Dry Roasted Pecans with Salt have similar amounts of Energy and Fat per 300 kcal.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Dry Roasted Pecans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.