Comparing Nutrients in 500 calories Lightly Salted Oil Roasted Mixed Nuts with Peanuts VS Oil Roasted Mixed Nuts

Weight per 500 calories

• Lightly Salted Oil Roasted Mixed Nuts with Peanuts: 82.4g
• Oil Roasted Mixed Nuts: 82.4g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.4g	42.5% 41g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.18g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	4.22% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	70.2% 12g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	5.9% 4.3g	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	0.045% 0.033g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 4.1g	g per day for Men 19-50 years
Fiber	15% 5.77g	15.4% 5.85g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	26.3% 14.7g	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	0.092% 0.82μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	22.6% 0.29mg	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	17% 68.4μg	21.4% 85.7μg	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	0.46% 0.41mg	0.55% 0.49mg	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	43% 6.44mg	42% 6.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.7μg	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	9.64% 96mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	154% 1.4mg	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	27% 2.15mg	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	76.7% 1.77mg	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	53.7% 376mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	15.3% 521mg	17.3% 588mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	208% 115μg	55μg per day for Men 19-50 years
Sodium	8.84% 133mg	7.85% 118mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.07% 2.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.