Comparing Nutrients in 500 calories Oil Roasted Mixed Nuts VS Yokan

Weight per 500 calories

• Oil Roasted Mixed Nuts: 82.4g
• Yokan: 192g

Oil Roasted Mixed Nuts have 2.3 times more energy per 100g than Yokan. It has very high energy density when compared to other foods. Yokan, prepared from adzuki beans and sugar having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Mixed Nuts or Yokan?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Yokan	5%	0%	95%

Macro Nutrients

	Oil Roasted Mixed Nuts	Yokan	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	42.5% 41g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	90% 117g	130g per day for Men 19-50 years
Sugars	5.9% 4.3g	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	0.045% 0.033g	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	% 0.091g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	15.4% 5.85g	NA	38g per day for Men 19-50 years
Protein	26.3% 14.7g	11.3% 6.33g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Yokan	Recommended Dietary Allowance
Vitamin A	0.092% 0.82μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	0.8% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	0.59% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	0.69% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	1.2% 0.015mg	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	21.4% 85.7μg	3.85% 15.4μg	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	0.55% 0.49mg	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	42% 6.33mg	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

	Oil Roasted Mixed Nuts	Yokan	Recommended Dietary Allowance
Calcium	10.7% 107mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	6.2% 0.056mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	53.3% 4.27mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	8.24% 34.6mg	420mg per day for Men 19-50 years
Manganese	76.7% 1.77mg	11.7% 0.27mg	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	51% 357mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	2.55% 86.5mg	3400mg per day for Men 19-50 years
Selenium	208% 115μg	8.04% 4.42μg	55μg per day for Men 19-50 years
Sodium	7.85% 118mg	10.6% 160mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	1.22% 0.13mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	1.84% 68g	3700g per day for Men 19-50 years

Oil Roasted Mixed Nuts VS Yokan Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Mixed Nuts or Yokan?

Lets compare vitamin content per 500 calories of Oil Roasted Mixed Nuts vs Yokan:

• 500 calories of Oil Roasted Mixed Nuts have 30.6 times more Vitamin B1, 34.4 times more Vitamin B2, 15 times more Vitamin B3, 19.1 times more Vitamin B6 and 5.6 times more Vitamin B9 than Yokan.
• 500 calories of Yokan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Yokan, prepared from adzuki beans and sugar have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Mixed Nuts vs Yokan:

• 500 calories of Oil Roasted Mixed Nuts have 2.1 times more Calcium, 24.8 times more Copper, 1.9 times more Iron, 6.5 times more Magnesium, 6.6 times more Manganese, 4.6 times more Phosphorus, 6.8 times more Potassium, 25.9 times more Selenium and 28 times more Zinc than Yokan.
• While 500 kcal of Yokan, prepared from adzuki beans and sugar contain 1.4 times more Sodium than Lightly Salted Oil Roasted Mixed Nuts.
• 500 calories of Yokan lack sufficient amounts of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Mixed Nuts have 178.5 times more Fat, 71.2 times more Saturated Fat, 177.1 times more Omega 6 and 2.3 times more Protein than Yokan.
• While 500 kcal of Yokan, prepared from adzuki beans and sugar contain 5.7 times more Carbohydrate than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Yokan offer comparable quantities of Energy per 500 calories.
• 500 calories of Yokan provide inadequate amounts of Omega 6