Comparing Nutrients in 14 ounces Almonds VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Almonds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	79.2% 2298kcal	79.2% 2298kcal	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	94% 30g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	397% 67.5g	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	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	93% 35.3g	38g per day for Men 19-50 years
Protein	150% 84g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil-roasted Spanish 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	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	370% 59.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	78% 1mg	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	125% 500μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	107% 1068mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	291% 2.62mg	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	113% 9.05mg	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	406% 9.35mg	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	219% 1536mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	91% 3080mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.19% 7.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Oil-roasted Spanish Peanuts:

• Almonds have 13.4 times more Vitamin B2 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.5 times more Vitamin B1, 4.1 times more Vitamin B3, 3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Almonds.
• Both Almonds as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Oil-roasted Spanish Peanuts:

• Almonds have 2.7 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus and 1.6 times more Zinc than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.8 times more Selenium than Almonds.
• Both Almonds and Oil-roasted Spanish Peanuts have similar amounts of Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.2 times more Carbohydrate and 1.4 times more Fiber than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 2 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Almonds.
• Both Almonds and Oil-roasted Spanish Peanuts have similar amounts of Energy and Fat per 14 oz.
• Both Almonds as well as Oil-roasted Spanish Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.