Comparing Nutrients in 14 ounces Almond paste VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Almond paste	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	62.7% 1818kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	198% 144g	23% 16.6g	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	NA	0.44% 0.32g	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	50% 19g	98% 37.3g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	141% 1.83mg	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	72.4% 290μg	119% 476μg	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	0.44% 0.4mg	3.53% 3.18mg	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	358% 53.7mg	184% 27.5mg	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

	Almond paste	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	68.3% 683mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	235% 2.1mg	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	79.4% 6.35mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	318% 7.32mg	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	146% 1024mg	225% 1576mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	118% 13mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Oil-roasted Peanuts with Dalt per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Oil-roasted Peanuts with Dalt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Almond paste have 4.7 times more Vitamin B2 and 2 times more Vitamin E than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 9.7 times more Vitamin B3, 10.6 times more Vitamin B5, 12.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Almond paste.
• Both Almond paste and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B1 per 14 ounces.
• Both Almond paste as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Almond paste have 2.8 times more Calcium and 1.3 times more Selenium than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.4 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Potassium, 35.6 times more Sodium and 2.2 times more Zinc than Almond paste.
• Both Almond paste and Oil-roasted Peanuts with Dalt contain similar levels of Copper and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 5.2 times more Omega 3, 3.1 times more Carbohydrate and 8.7 times more Sugars than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.3 times more Energy, 1.9 times more Fat, 3.3 times more Saturated Fat, 2.7 times more Omega 6, 2 times more Fiber and 3.1 times more Protein than Almond paste.