Comparing Nutrients in 100 calories Almonds VS Dry-roasted Peanuts

Weight per 100 calories

• Almonds: 17.3g
• Dry-roasted Peanuts: 17g

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

Which food has more nutrients per 100 calories - Almonds or Dry-roasted Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Almonds	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	8.72% 8.46g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0.28% 0.004g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	9.74% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	2.8% 3.62g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.15% 0.83g	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	0.026% 0.019g	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	% 0.029g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.83g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	3.77% 1.43g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	2.16% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	4.13% 16.5μg	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% 0mg	0% 0mg	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	29.5% 4.43mg	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	0.99% 9.9mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	8.1% 0.073mg	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	8% 0.64mg	3.36% 0.27mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	13.2% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	8.83% 62mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0.068% 1.02mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.008% 0.31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Dry-roasted Peanuts:

• Almonds have 1.4 times more Vitamin B1, 5.9 times more Vitamin B2 and 5.3 times more Vitamin E than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 3.9 times more Vitamin B3, 2.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Almonds.
• Both Almonds as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Dry-roasted Peanuts:

• Almonds have 4.7 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese and 1.3 times more Phosphorus than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 2.2 times more Selenium than Almonds.
• Both Almonds and Dry-roasted Peanuts, no salt have similar amounts of Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 1.3 times more Omega 6 and 1.5 times more Fiber than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 2 times more Saturated Fat than Almonds.
• Both Almonds and Dry-roasted Peanuts, no salt have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Almonds as well as Dry-roasted Peanuts, no salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.