Comparing Nutrients in 500 calories With Peanuts Oil Roasted Mixed Nuts VS Unflavored Wheat-based Formulated with Salt

Weight per 500 calories

• With Peanuts Oil Roasted Mixed Nuts: 82.4g
• Unflavored Wheat-based Formulated with Salt: 80.4g

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 or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.4g	48% 46.4g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.18g	22% 7g	32g per day for Men 19-50 years
Omega 3	4.22% 0.068g	84.8% 1.36g	1.6g per day for Men 19-50 years
Omega 6	70.2% 12g	99% 17g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	15% 5.77g	11% 4.2g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Unflavored Wheat-based Formulated with Salt	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	24.4% 0.32mg	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	28.5% 114μg	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	0.089% 0.08mg	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	NA	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	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	9.64% 96mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	16% 0.14mg	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% 1.93mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	277% 6.37mg	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	42.6% 298mg	700mg per day for Men 19-50 years
Potassium	15.3% 521mg	7.5% 256mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	27% 406mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of With Peanuts Oil Roasted Mixed Nuts vs Unflavored Wheat-based Formulated with Salt:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 5.3 times more Vitamin B3 and 3.8 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.7 times more Vitamin B9 than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Unflavored Wheat-based Formulated with Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Unflavored Wheat-based Formulated 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 vs Unflavored Wheat-based Formulated with Salt:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 4.6 times more Calcium, 5.2 times more Copper, 4 times more Magnesium, 1.3 times more Phosphorus and 2 times more Potassium than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 3.8 times more Manganese and 98.6 times more Sodium than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Unflavored Wheat-based Formulated with Salt have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.4 times more Fiber and 1.5 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 20.1 times more Omega 3 and 1.4 times more Omega 6 than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Unflavored Wheat-based Formulated with Salt have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 500 kcal.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.