Comparing Nutrients in 500 calories Without Peanuts Oil Roasted Mixed Nuts with Salt VS Dry Roasted Pecans with Salt

Weight per 500 calories

• Without Peanuts Oil Roasted Mixed Nuts with Salt: 81.3g
• 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 - Without Peanuts Oil Roasted Mixed Nuts with Salt or Dry Roasted Pecans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Dry Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Without 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	47% 45.7g	54% 52.3g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	14% 4.42g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	53.3% 9.05g	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	14% 18g	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	4.9% 3.56g	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	NA	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	NA	% 0.028g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	11.8% 4.47g	17.4% 6.6g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Without 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	34% 0.41mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.98% 1.6mg	5.14% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	9.9% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	11.4% 45.5μg	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	0.45% 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	44.4% 6.67mg	6.1% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	8.6% 86mg	5.07% 50.7mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	26% 2.1mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	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	52% 365mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	623% 343μg	5.12% 2.8μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	0.069% 2.56g	0.021% 0.79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Without Peanuts Oil Roasted Mixed Nuts with Salt vs Dry Roasted Pecans with Salt:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 1.3 times more Vitamin B1, 5.2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 4 times more Vitamin B9 and 7.3 times more Vitamin E than Dry Roasted Pecans with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Dry Roasted Pecans with Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both Without 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 Without Peanuts Oil Roasted Mixed Nuts with Salt vs Dry Roasted Pecans with Salt:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 1.7 times more Calcium, 1.8 times more Copper, 2.2 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium and 121.7 times more Selenium than Dry Roasted Pecans with Salt.
• While Dry Roasted Pecans with Salt contain 2.2 times more Manganese than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Dry Roasted Pecans with Salt have similar amounts of Iron, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 1.7 times more Saturated Fat, 1.9 times more Carbohydrate and 1.9 times more Protein than Dry Roasted Pecans with Salt.
• While Dry Roasted Pecans with Salt contain 3.5 times more Omega 3, 1.5 times more Omega 6 and 1.5 times more Fiber than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Dry Roasted Pecans with Salt have similar amounts of Energy and Fat per 500 kcal.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Dry Roasted Pecans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.