Comparing Nutrients in 14 ounces Blanched Almonds VS 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	80.7% 2342kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	65% 84.4g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	27% 19.4g	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	% 0.12g	% 0g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 19.4g	g per day for Men 19-50 years
Fiber	103% 39.3g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	152% 85g	173% 97g	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	63% 0.76mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	142% 1.85mg	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	48.6% 194μg	96% 385μg	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	628% 94mg	130% 19.6mg	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	94% 937mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	189% 1.7mg	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	163% 13mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	308% 7.1mg	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	273% 1909mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.19% 7.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces 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 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Dry-roasted Peanuts:

• Blanched Almonds have 4.1 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus and 3.2 times more Sodium 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 14 oz.

Comparison of macro-nutrients per 14 ounces:

• 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 and 6.5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Dry-roasted Peanuts, no salt have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Blanched Almonds as well as Dry-roasted Peanuts, no salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.