Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Planters Nuts, Seeds & Cranberries Roasted Peanuts, Sunflower Seed Kernels, Golden Raisins, Cranberries, Roasted Almonds, Pumpkin Seed Kernels Trail Mix: Longevity analysis

Updated 2026-10-19 · Planters

Quick answer

Occasional Choice

Planters nuts, seeds & cranberries roasted peanuts, sunflower seed kernels, golden raisins, cranberries, roasted almonds, pumpkin seed kernels trail mix received a Longevity Score of 78 out of 100 (occasional choice). Whole nuts, seeds, and fruit with good protein and fiber, but added sugar, peanut and sunflower oils, and sulfites lower the score. Strengths include whole nuts and seeds provide protein and healthy fats, fiber from almonds, seeds, and dried fruit, and low sodium per serving, while main considerations include added sugar in dried fruit and sugar ingredient, peanut and sunflower oils added beyond nut content, and sulfites as a preservative.

Longevity Score 78/100

What helped the score?

  • Whole nuts and seeds provide protein and healthy fats
  • Contains fiber from almonds, seeds, and dried fruit
  • Low sodium per serving

What held the score back?

  • Added sugar in dried fruit and sugar ingredient
  • Peanut and sunflower oils added beyond nut content
  • Contains sulfites as a preservative

You are viewing the nutrition and longevity perspective. Switch to Food Integrity for ingredients and processing.

Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Planters Nuts, Seeds & Cranberries Roasted Peanuts, Sunflower Seed Kernels, Golden Raisins, Cranberries, Roasted Almonds, Pumpkin Seed Kernels Trail Mix
Category
Snacks (source: Popcorn, Peanuts, Seeds & Related Snacks)
GTIN / UPC
00029000078789
Serving size
29 g (3 Tbsp)
Source data — ingredients
Ingredient list from product label data (see Sources)
Healthy Food Guide analysis
Independent Longevity and Food Integrity scorecards. See methodology under Sources.
Data last verified

Planters

Nuts, Seeds & Cranberries Roasted Peanuts, Sunflower Seed Kernels, Golden Raisins, Cranberries, Roasted Almonds, Pumpkin Seed Kernels Trail Mix

Occasional Choice

KarbCoach Recommendation

Occasional Choice

Whole nuts, seeds, and fruit with good protein and fiber, but added sugar, peanut and sunflower oils, and sulfites lower the score.

What Stands Out

Low Fiber

2g fiber

7% DV

Added Sweetener

sugar

Contains Seed Oils

peanut oil

Good Protein

5g protein

10% DV

Whole Foods

peanuts, sunflower seed kernels

DV = Percent of Daily Value based on a 2,000 calorie diet

Key Positives

  • Whole nuts and seeds provide protein and healthy fats
  • Contains fiber from almonds, seeds, and dried fruit
  • Low sodium per serving
  • Short, recognizable ingredient list

Key Concerns

  • Added sugar in dried fruit and sugar ingredient
  • Peanut and sunflower oils added beyond nut content
  • Contains sulfites as a preservative

Ingredient Signals

Primary protein

peanuts and almonds

Whole-food ingredients

peanutssunflower seed kernelsalmondspumpkin seed kernelsgolden raisinsdried cranberries

Processing signals

roastedadded oils

Additives

sulphur dioxide (sulfites) as color preservative

Seed oils

peanut oilhigh oleic sunflower oilsunflower oil

Added sweeteners

sugar

Ingredients

Ingredient list

PEANUTS, SUNFLOWER SEED KERNELS, GOLDEN RAISINS, DRIED CRANBERRIES, ALMONDS, PUMPKIN SEED KERNELS, SUGAR, PEANUT OIL, SEA SALT, HIGH OLEIC SUNFLOWER OIL, SUNFLOWER OIL, SULPHUR DIOXIDE (SULFITES) ADDED TO PRESERVE COLOR.

Formulations can vary — check the package label for the final word.

Macronutrients

Calories

150

8% DV

Total Carbs

10g

4% DV

Protein

5g

10% DV

Saturated Fat

1.5g

8% DV

Fiber

2g

7% DV

Net Carbs

8g

3% DV

Sugar

7g

Total Fat

11g

14% DV

Sodium

20mg

1% DV

Unsaturated Fat

9.5g

DV = Percent of Daily Value based on a 2,000 calorie diet

Nutrition at a Glance

Nutrition at a Glance
NutrientAmount% Daily Value
Calories1508% DV
Total Carbs10g4% DV
Protein5g10% DV
Saturated Fat1.5g8% DV
Fiber2g7% DV
Net Carbs8g3% DV
Sugar7g—
Total Fat11g14% DV
Sodium20mg1% DV
Unsaturated Fat9.5g—

DV = Percent of Daily Value based on a 2,000 calorie diet

Amounts are per labeled serving from source data. Check the package for the final values.

Longevity scores estimate how this product’s nutrition and ingredient profile fit longer-term eating patterns. Formulations can vary — check the package label. Not medical advice. Some nutrient values may be estimated when the label is incomplete.

How this product may fit different goals

The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.

  • Low-Spike Stability

    Mixed

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Sweetener/sugar ingredients (Mentions "sugar". See ingredients for details.)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Heart-Healthy Eating

    Supportive

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.

    A supportive signal: Moderate-low sodium (20mg)

    This product has 1 additional signal for this goal.

    See more for this goal

  • GLP-1 Eating Support

    Mixed

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Sweetener/sugar ingredients (Mentions "sugar". See ingredients for details.)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Low Sugar Lifestyle

    Watch-outs

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Sweetener signals (sugar)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Appetite & Portion Awareness

    Mixed

    Metabolic Health

    For someone prioritizing Appetite & Portion Awareness, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Sweetener/sugar ingredients (Mentions "sugar". See ingredients for details.)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Strength & Protein Focus

    Watch-outs

    Athletic Performance

    For someone prioritizing Strength & Protein Focus, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Lower protein (5g)

    See more for this goal

See how this product fits your goals

Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.

Personalize this analysis

Understanding the Longevity analysis

What the Longevity analysis evaluates

The Longevity analysis looks at how a food fits broader dietary patterns over time. It combines nutritional composition with processing and ingredient-quality considerations, including ideas that originated in Meal Power Points and Food Integrity. The Longevity Score summarizes that wider picture on a 0–100 scale. It is educational context for packaged foods, not medical advice and not a guarantee of health outcomes.

Nutrients, balance, processing, and ingredients

Nutritional composition matters: protein, fiber, carbohydrates, glucose-related characteristics, fats, sodium, and micronutrients all influence how a food may support or challenge different dietary goals. Processing level and ingredient quality still count, because formulation can change the practical meaning of an otherwise tidy nutrient panel. Longevity treats those dimensions together rather than as a single nutrient number.

Who may prioritize Longevity

People following low-carbohydrate, keto-style, high-protein, glucose-conscious, or longevity-focused eating patterns often start with the Longevity analysis. It is also useful when you want one place that connects macros and micros with how processed the food is and how the ingredient list reads. The Longevity Score is designed for that broader comparison across products.

How Longevity differs from Food Integrity

Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality. A strong nutritional profile may still deserve closer Food Integrity review when additives, oils, sweeteners, or processing level raise questions the nutrient panel does not answer on its own.

Why the analyses overlap—and why to review both

The overlap is intentional. Food Integrity–related characteristics contribute to Longevity, while Food Integrity remains separately useful for deeper formulation detail. The two views are meant to complement each other, not cancel each other out. Some people reasonably prioritize one analysis based on their goals; reviewing both can reveal tradeoffs that one score alone may not show.

Common questions about this product

Is Planters Nuts, Seeds & Cranberries Roasted Peanuts, Sunflower Seed Kernels, Golden Raisins, Cranberries, Roasted Almonds, Pumpkin Seed Kernels Trail Mix highly processed?

Food Integrity lists processing level as Lightly processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.

Why are the Longevity and Food Integrity scores different?

Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.

How much fiber is in one serving?

Planters Nuts, Seeds & Cranberries Roasted Peanuts, Sunflower Seed Kernels, Golden Raisins, Cranberries, Roasted Almonds, Pumpkin Seed Kernels Trail Mix shows about 2g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Planters Nuts, Seeds & Cranberries Roasted Peanuts, Sunflower Seed Kernels, Golden Raisins, Cranberries, Roasted Almonds, Pumpkin Seed Kernels Trail Mix: 7g total sugar per serving; sweetener signals include sugar. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Whole nuts and seeds provide protein and healthy fats; Contains fiber from almonds, seeds, and dried fruit; Low sodium per serving.

What prevented a perfect Longevity Score?

Key concerns noted include: Added sugar in dried fruit and sugar ingredient; Peanut and sunflower oils added beyond nut content; Contains sulfites as a preservative.

Who might evaluate this product differently?

People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same snacks differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.

Other published analyses in Snacks, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information

Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.

Sources, citations & safety

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