Comparing Nutrients in 500 calories With Peanuts Oil Roasted Mixed Nuts VS Blanched Almonds

Weight per 500 calories

• With Peanuts Oil Roasted Mixed Nuts: 82.4g
• Blanched Almonds: 84.7g

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 or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.4g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.18g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	4.22% 0.068g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	70.2% 12g	61.6% 10.5g	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	12% 16g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	5.4% 3.92g	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% 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	% 0g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 3.78g	g per day for Men 19-50 years
Fiber	15% 5.77g	22% 8.4g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	7.5% 0.097mg	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	10.4% 41.5μg	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	0.46% 0.41mg	0% 0mg	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	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.64% 96mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	97% 0.87mg	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	34.7% 2.78mg	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	67.6% 1.56mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	15.3% 521mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of With Peanuts Oil Roasted Mixed Nuts vs Blanched Almonds:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2.1 times more Vitamin B3, 3.5 times more Vitamin B5, 3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Vitamin B2 and 3.1 times more Vitamin E than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Blanched Almonds have similar amounts of Vitamin B1 per 500 kcal.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for With Peanuts Oil Roasted Mixed Nuts vs Blanched Almonds:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 10.3 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Calcium and 1.3 times more Iron than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Blanched Almonds have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2.1 times more Saturated Fat than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Fiber than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Blanched Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per 500 kcal.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.