Comparing Nutrients in 14 ounces Blanched Almonds VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Blanched Almonds	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	80.7% 2342kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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	0% 0g	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	% 0.12g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 16g	g per day for Men 19-50 years
Fiber	103% 39.3g	98% 37.3g	38g per day for Men 19-50 years
Protein	152% 85g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oil-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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	48.6% 194μg	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% 0mg	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	628% 94mg	183% 27.4mg	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	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	94% 937mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	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	273% 1909mg	225% 1576mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	24% 13μg	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	118% 13mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Oil-Roasted Peanuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Oil-Roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Oil-Roasted Peanuts:

• 14 ounces of Blanched Almonds have 2.2 times more Vitamin B1, 8 times more Vitamin B2 and 3.4 times more Vitamin E than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 4 times more Vitamin B3, 3.8 times more Vitamin B5, 4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Oil-Roasted Peanuts no 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 Blanched Almonds vs Oil-Roasted Peanuts:

• 14 ounces of Blanched Almonds have 3.9 times more Calcium, 1.9 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium and 1.2 times more Phosphorus than Oil-Roasted Peanuts.
• Both Blanched Almonds and Oil-Roasted Peanuts contain similar levels of Manganese, Potassium, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.2 times more Carbohydrate than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 2.2 times more Saturated Fat, 9.5 times more Omega 3 and 1.3 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Oil-Roasted Peanuts offer comparable quantities of Energy, Fat, Omega 6, Sugars and Fiber per 14 ounces.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3