Comparing Nutrients in 500 calories With Peanuts Oil Roasted Mixed Nuts with Salt VS Dry Roasted Pecans with Salt

Weight per 500 calories

• With Peanuts Oil Roasted Mixed Nuts with Salt: 82.4g
• Dry Roasted Pecans with Salt: 70.4g

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

Which food has more nutrients per 500 calories - With Peanuts Oil Roasted Mixed Nuts with Salt or Dry Roasted Pecans with Salt?

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts with Salt	12%	75%	13%
Dry Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.4g	54% 52.3g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.18g	14% 4.42g	32g per day for Men 19-50 years
Omega 3	4.22% 0.068g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	70.2% 12g	81% 13.8g	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	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	3.94% 2.86g	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	0.039% 0.028g	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	% 0.028g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 2.8g	g per day for Men 19-50 years
Fiber	15% 5.77g	17.4% 6.6g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.55% 4.93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	5.14% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	9.9% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	10% 0.13mg	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	2.8% 11.3μg	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	6.1% 0.92mg	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

	With Peanuts Oil Roasted Mixed Nuts with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	9.64% 96mg	5.07% 50.7mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	91% 0.82mg	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	27% 2.15mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	120% 2.77mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	15.3% 521mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	5.12% 2.8μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.021% 0.79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of With Peanuts Oil Roasted Mixed Nuts with Salt vs Dry Roasted Pecans with Salt:

• With Peanuts Oil Roasted Mixed Nuts with Salt have 2.1 times more Vitamin B2, 7.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6, 6.1 times more Vitamin B9 and 7 times more Vitamin E than Dry Roasted Pecans with Salt.
• While Dry Roasted Pecans with Salt contain 2 times more Vitamin B1 than With Peanuts Oil Roasted Mixed Nuts with Salt.
• Both With 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 500 kcal.

Comparing minerals per 500 calories for With Peanuts Oil Roasted Mixed Nuts with Salt vs Dry Roasted Pecans with Salt:

• With Peanuts Oil Roasted Mixed Nuts with Salt have 1.9 times more Calcium, 2 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 9.9 times more Selenium than Dry Roasted Pecans with Salt.
• While Dry Roasted Pecans with Salt contain 1.6 times more Manganese and 1.3 times more Zinc than With Peanuts Oil Roasted Mixed Nuts with Salt.
• Both With Peanuts Oil Roasted Mixed Nuts with Salt and Dry Roasted Pecans with Salt have similar amounts of Copper, Iron and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• With Peanuts Oil Roasted Mixed Nuts with Salt have 1.6 times more Saturated Fat, 1.8 times more Carbohydrate and 2.5 times more Protein than Dry Roasted Pecans with Salt.
• While Dry Roasted Pecans with Salt contain 10.4 times more Omega 3 than With Peanuts Oil Roasted Mixed Nuts with Salt.
• Both With Peanuts Oil Roasted Mixed Nuts with Salt and Dry Roasted Pecans with Salt have similar amounts of Energy, Fat, Omega 6 and Fiber per 500 kcal.
• Both With Peanuts Oil Roasted Mixed Nuts with Salt as well as Dry Roasted Pecans with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.