Comparing Nutrients in 7 ounces Oil Roasted Mixed Nuts VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%

Macro Nutrients

	Oil Roasted Mixed Nuts	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	169% 28.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.6g	32% 41.8g	130g per day for Men 19-50 years
Sugars	14.3% 10.3g	11.4% 8.24g	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	0.11% 0.079g	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	% 0.22g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 8.24g	g per day for Men 19-50 years
Fiber	37% 14g	36.6% 14g	38g per day for Men 19-50 years
Protein	63.3% 35.4g	71% 39.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	53.7% 0.7mg	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	51.6% 206μg	41% 165μg	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	1.32% 1.2mg	1.1% 0.99mg	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	102% 15.2mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	25.8% 258mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	200% 1.8mg	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	128% 10.3mg	64.7% 5.18mg	8mg per day for Men 19-50 years
Magnesium	130% 546mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	185% 4.25mg	176% 4.05mg	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	123% 859mg	129% 905mg	700mg per day for Men 19-50 years
Potassium	41.7% 1417mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	502% 276μg	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	19% 284mg	21.3% 319mg	1500mg per day for Men 19-50 years
Zinc	82.4% 9.07mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.11% 4.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Mixed Nuts versus 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Mixed Nuts vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 7 ounces of Oil Roasted Mixed Nuts have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 3.9 times more Vitamin B3 and 1.9 times more Vitamin B5 than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Lightly Salted Oil Roasted Mixed Nuts with Peanuts provide similar amounts of Vitamin B6 and Vitamin E per seven ounces.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Mixed Nuts vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 7 ounces of Oil Roasted Mixed Nuts have 1.9 times more Copper, 2 times more Iron, 1.2 times more Magnesium, 4.1 times more Selenium and 1.4 times more Zinc than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Oil Roasted Mixed Nuts and Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain similar levels of Calcium, Manganese, Phosphorus, Potassium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Mixed Nuts have 1.3 times more Sugars than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain more Omega 3 and 1.3 times more Omega 6 than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Lightly Salted Oil Roasted Mixed Nuts with Peanuts offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3