Comparing Nutrients in 300 calories Oil Roasted Mixed Nuts no Peanuts VS With Peanuts Dry Roasted Mixed Nuts

Weight per 300 calories

• Oil Roasted Mixed Nuts no Peanuts: 48.8g
• With Peanuts Dry 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 - Oil Roasted Mixed Nuts no Peanuts or With Peanuts Dry Roasted Mixed Nuts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	32% 5.43g	28.4% 4.8g	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	8.52% 11g	130g per day for Men 19-50 years
Sugars	NA	3.4% 2.47g	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	% 2.47g	g per day for Men 19-50 years
Fiber	7.06% 2.7g	8.32% 3.16g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	17.2% 9.64g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0.054% 0.49μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	15.2% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	19.2% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.75% 0.088mg	13.7% 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	6.83% 27.3μg	7.4% 29.7μg	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	0.44% 0.4mg	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	NA	20% 3.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.94% 5.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts no Peanuts	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	83.5% 0.75mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	33% 0.75mg	56% 1.3mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	9.35% 318mg	3400mg per day for Men 19-50 years
Selenium	NA	8.36% 4.6μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.37mg	0.13% 1.98mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.27mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.028% 1.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Mixed Nuts no Peanuts vs With Peanuts Dry Roasted Mixed Nuts:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.7 times more Vitamin B1 than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 3.2 times more Vitamin B3 and 2 times more Vitamin B6 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and With Peanuts Dry Roasted Mixed Nuts no Salt have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Mixed Nuts no Peanuts vs With Peanuts Dry Roasted Mixed Nuts:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.2 times more Calcium than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.5 times more Iron and 1.7 times more Manganese than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and With Peanuts Dry Roasted Mixed Nuts no Salt have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 3 times more Omega 3 than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.3 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and With Peanuts Dry Roasted Mixed Nuts no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Fiber per 300 kcal.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.