Comparing Nutrients in 14 ounces Almonds VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Peanuts	17%	73%	10%

Macro Nutrients

	Almonds	Peanuts	Recommended Dietary Allowance
Energy	79.2% 2298kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	78% 25g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	363% 61.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	49.2% 64g	130g per day for Men 19-50 years
Sugars	24% 17.3g	26% 18.7g	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	0.6% 0.44g	NA	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	150% 84g	183% 102g	56g per day for Men 19-50 years

Vitamins

	Almonds	Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	299% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	238% 953μg	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	678% 102mg	220% 33mg	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	Peanuts	Recommended Dietary Allowance
Calcium	107% 1068mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	504% 4.54mg	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	184% 14.7mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	334% 7.68mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	82.3% 2798mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.7% 25.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Peanuts:

• Almonds have 8.4 times more Vitamin B2 and 3.1 times more Vitamin E than Raw Peanuts.
• While Raw Peanuts contain 3.1 times more Vitamin B1, 3.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 5.5 times more Vitamin B9 than Almonds.
• Both Almonds as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Peanuts:

• Almonds have 2.9 times more Calcium, 1.6 times more Magnesium and 1.3 times more Phosphorus than Raw Peanuts.
• While Raw Peanuts contain 1.8 times more Selenium and 18 times more Sodium than Almonds.
• Both Almonds and Raw Peanuts have similar amounts of Copper, Iron, Manganese, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Peanuts.
• While Raw Peanuts contain 1.7 times more Saturated Fat and 1.3 times more Omega 6 than Almonds.
• Both Almonds and Raw Peanuts have similar amounts of Energy, Fat, Sugars and Protein per 14 oz.
• Both Almonds as well as Raw Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.