Comparing Nutrients in 500 calories Unflavored Wheat-based Formulated with Salt VS Oil Roasted Mixed Nuts no Peanuts

Weight per 500 calories

• Unflavored Wheat-based Formulated with Salt: 80.4g
• Oil Roasted Mixed Nuts no Peanuts: 81.3g

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

Which food has more nutrients per 500 calories - Unflavored Wheat-based Formulated with Salt or Oil Roasted Mixed Nuts no Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Unflavored Wheat-based Formulated with Salt	8%	78%	14%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Unflavored Wheat-based Formulated with Salt	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.4g	47% 45.7g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	84.8% 1.36g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	53.3% 9.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.2g	11.8% 4.47g	38g per day for Men 19-50 years
Protein	20% 11g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Unflavored Wheat-based Formulated with Salt	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.09% 0.81μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	9.98% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	11.3% 0.15mg	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	28.5% 114μg	11.4% 45.5μg	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	0.089% 0.08mg	0.45% 0.41mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unflavored Wheat-based Formulated with Salt	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	2.1% 21mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	162% 1.46mg	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	24% 1.93mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	54.7% 1.26mg	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	42.6% 298mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	7.5% 256mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	27% 406mg	0.6% 8.94mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.069% 2.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Unflavored Wheat-based Formulated with Salt vs Oil Roasted Mixed Nuts no Peanuts:

• Unflavored Wheat-based Formulated with Salt has 2.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.1 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Unflavored Wheat-based Formulated with Salt vs Oil Roasted Mixed Nuts no Peanuts:

• Unflavored Wheat-based Formulated with Salt has 5.1 times more Manganese and 45.4 times more Sodium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 4.1 times more Calcium, 10.1 times more Copper, 4.4 times more Magnesium, 1.7 times more Potassium and 1.6 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unflavored Wheat-based Formulated with Salt has 6.7 times more Omega 3 and 1.9 times more Omega 6 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Unflavored Wheat-based Formulated with Salt and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Unflavored Wheat-based Formulated with Salt as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.