Comparing Nutrients in 100 calories Blanched Almonds VS Dry-roasted Peanuts

Weight per 100 calories

• Blanched Almonds: 17g
• 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 - Blanched Almonds or Dry-roasted Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Blanched Almonds	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	8.72% 8.46g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	0.28% 0.004g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	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	2.43% 3.16g	2.8% 3.62g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	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% 0g	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	% 0.005g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 0.83g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	3.77% 1.43g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	2.7% 0.032mg	2.16% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	6.1% 0.079mg	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	2.08% 8.3μg	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	27% 4.03mg	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

	Blanched Almonds	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	4% 40mg	0.99% 9.9mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	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	6.95% 0.56mg	3.36% 0.27mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	13.2% 0.3mg	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	11.6% 81.5mg	8.83% 62mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	0.068% 1.02mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	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 Blanched Almonds vs Dry-roasted Peanuts:

• Blanched Almonds have 1.3 times more Vitamin B1, 3.6 times more Vitamin B2 and 4.8 times more Vitamin E than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 4.1 times more Vitamin B3, 3.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 2 times more Vitamin B9 than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Dry-roasted Peanuts:

• Blanched Almonds have 4 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium and 1.3 times more Phosphorus than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 2.9 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Dry-roasted Peanuts, no salt have similar amounts of Manganese, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

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