Mixed nuts come in a variety of options: dry roasted, oil roasted, salted, unsalted, with peanuts and without peanuts. While many of the nutritional values remain the same among the options, some values do change. Oil roasted nuts are higher in fat than dry roasted nuts and salted nuts are much higher in sodium than unsalted nuts. Mixed nuts containing peanuts are higher in fiber and manganese than mixed nuts without peanuts.
Calories
A quarter cup serving of oil roasted nuts contains approximately 220 calories, with or without peanuts. Because no oil is added during the roasting process, dry roasted nuts are lower in calories, with approximately 200 calories per quarter cup. The majority of the calories in either type of mixed nut come from fat.
Fat
The extra 20 calories in one serving of oil roasted mixed nuts come from additional fat. One cup of dry roasted nuts contains 17.6 g of fat, while 1 cup of oil roasted nuts contains 20 g of fat. Oil roasted nuts also contains more saturated fat, with 3.1 g per quarter cup as opposed to 2.4 g per quarter cup for dry roasted nuts.
Protein
Protein content remains similar among all types of mixed nuts, with each type containing between 5.5 and 5.9 g of protein per serving. This is not a high amount of protein, as it only provides about 10 percent of the dietary reference intake, or DRI. DRI amounts are recommended amounts of each nutrient per day.
Fiber
Mixed nuts with peanuts contain almost twice as much fiber per serving as mixed nuts without peanuts. For example, one serving of oil roasted mixed nuts without peanuts contains only 2 g of fiber, while one serving of oil roasted mixed nuts with peanuts contains 3.5 g of fiber. The DRI for fiber is 14 g per 1,000 calories so if you consume 2,000 calories per day, it is recommended that you consume at least 28 g of fiber.
Minerals
Mixed nuts with peanuts contain slightly more manganese than those without peanuts. One serving with peanuts provides 29 percent of the DRI, while one serving without peanuts provides 24 percent. Mixed nuts without peanuts provide more copper, with 72 percent of the DRI per serving as opposed to 66 percent for those with peanuts. Dry roasted nuts with peanuts supply even less copper, at only 49 percent per serving. All types of nuts without salt contain only 4 mg of sodium per serving, while oil roasted nuts with salt contain 149 mg and dry roasted nuts with salt contain 229 mg. The maximum recommended amount of sodium per day is 2,400 mg.
Vitamins
While dry roasted and oil roasted mixed nuts are similar in vitamin content, two vitamins are affected by the presence of peanuts in the mix. Mixed nuts with peanuts supply 11 percent of the DRI for niacin, while those without supply only 4 percent. However, nuts without peanuts are higher in riboflavin, with 14 percent per serving as opposed to 6 percent per serving.
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