Comparing Nutrients in 300 calories Oil Roasted Mixed Nuts no PeanutsVS Unflavored Wheat-based Formulated with Salt

Weight per 300 calories

Oil Roasted Mixed Nuts no Peanuts

48.8g

Unflavored Wheat-based Formulated with Salt

48.2g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 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

77%

14%

Unflavored Wheat-based Formulated with Salt

78%

14%

300 kcal ▼

Macro Nutrients

Oil Roasted Mixed Nuts no Peanutsvs Unflavored Wheat-based Formulated with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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28.2%27.4g

Fat

28.7%28g

27.4 gvs28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14%4.43g

Saturated Fat

13%4.2g

4.43 gvs4.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.6%0.12g

Omega 3

51%0.81g

0.12 gvs0.81 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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32%5.43g

Omega 6

59.5%10g

5.43 gvs10 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.36%11g

Carbohydrate

8.8%11.4g

11 gvs11.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.06%2.7g

Fiber

6.6%2.5g

2.7 gvs2.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.5%7.57g

Protein

12%6.67g

7.57 gvs6.67 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oil Roasted Mixed Nuts no Peanutsvs Unflavored Wheat-based Formulated with Salt

0.054%0.49μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.49 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.5%0.25mg

Vitamin B1

12%0.14mg

Thiamine

0.25 mgvs0.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.2%0.24mg

Vitamin B2

11%0.14mg

Riboflavin

0.24 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6%0.96mg

Vitamin B3

4.52%0.72mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs0.72 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.4%0.47mg

Vitamin B5

3%0.15mg

Pantothenic acid

0.47 mgvs0.15 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.75%0.088mg

Vitamin B6

14.6%0.19mg

Pyridoxine

0.088 mgvs0.19 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.83%27.3μg

Vitamin B9

17%68.5μg

Folates and Folic Acid

27.3 μgvs68.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.27%0.24mg

Vitamin C

0.054%0.048mg

Ascorbic acid

0.24 mgvs0.048 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oil Roasted Mixed Nuts no Peanutsvs Unflavored Wheat-based Formulated with Salt

5.17%51.7mg

Calcium

1.25%12.5mg

51.7 mgvs12.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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97%0.88mg

Copper

9.65%0.087mg

0.88 mgvs0.087 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15.7%1.25mg

Iron

14.5%1.16mg

1.25 mgvs1.16 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29%122mg

Magnesium

6.66%28mg

122 mgvs28 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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33%0.75mg

Manganese

166%3.8mg

0.75 mgvs3.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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31.3%219mg

Phosphorus

25.6%179mg

219 mgvs179 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.8%265mg

Potassium

4.5%153mg

265 mgvs153 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

NA μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.36%5.37mg

Sodium

16.2%244mg

5.37 mgvs244 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.7%2.27mg

Zinc

13%1.4mg

2.27 mgvs1.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.042%1.54g

Water

0.033%1.2g

1.54 gvs1.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 kcal:

Oil Roasted Mixed Nuts no PeanutsVS PecansUnflavored Wheat-based Formulated with SaltVS Pecans

Compare Foods

Comparing Nutrients in 300 calories Oil Roasted Mixed Nuts no PeanutsVS Unflavored Wheat-based Formulated with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Oil Roasted Mixed Nuts no Peanuts or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: