Comparing Nutrients in 500 calories Oil Roasted Mixed Nuts no Peanuts VS Unflavored Wheat-based Formulated with Salt

Weight per 500 calories

• Oil Roasted Mixed Nuts no Peanuts: 81.3g
• 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 - Oil Roasted Mixed Nuts no Peanuts or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	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	47% 45.7g	48% 46.4g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	22% 7g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	84.8% 1.36g	1.6g per day for Men 19-50 years
Omega 6	53.3% 9.05g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.8% 4.47g	11% 4.2g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0.09% 0.81μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.98% 1.6mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	11.4% 45.5μg	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	0.45% 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	NA	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 no Peanuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	8.6% 86mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	26% 2.1mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	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	52% 365mg	42.6% 298mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	7.5% 256mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.6% 8.94mg	27% 406mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.069% 2.56g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Mixed Nuts no Peanuts vs Unflavored Wheat-based Formulated with Salt:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.1 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 2.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts 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 Oil Roasted Mixed Nuts no Peanuts vs Unflavored Wheat-based Formulated with Salt:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 4.1 times more Calcium, 10.1 times more Copper, 4.4 times more Magnesium, 1.2 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 5.1 times more Manganese and 45.4 times more Sodium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Unflavored Wheat-based Formulated with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unflavored Wheat-based Formulated with Salt contains 6.7 times more Omega 3 and 1.9 times more Omega 6 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Unflavored Wheat-based Formulated with Salt have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.