Comparing Nutrients in 14 ounces Blanched Almonds VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Blanched Almonds	Spanish Peanuts	Recommended Dietary Allowance
Energy	80.7% 2342kcal	78% 2262kcal	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	88% 28g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	401% 68.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	48.3% 63g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	99% 37.7g	38g per day for Men 19-50 years
Protein	152% 85g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	63% 0.76mg	223% 2.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	395% 63.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	106% 1.4mg	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	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	628% 94mg	NA	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	Spanish Peanuts	Recommended Dietary Allowance
Calcium	94% 937mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	397% 3.57mg	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	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	456% 10.5mg	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	220% 1540mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	87% 2953mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	76.5% 8.4mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.69% 25.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Spanish Peanuts per 14 oz

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

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

• 14 ounces of Blanched Almonds have 5.3 times more Vitamin B2 than Spanish Peanuts.
• While 14 oz of Raw Spanish Peanuts contain 3.5 times more Vitamin B1, 4.6 times more Vitamin B3, 5.6 times more Vitamin B5, 3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Spanish Peanuts 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 Spanish Peanuts:

• 14 ounces of Blanched Almonds have 2.2 times more Calcium, 1.4 times more Magnesium, 1.2 times more Phosphorus and 1.4 times more Zinc than Spanish Peanuts.
• While 14 oz of Raw Spanish Peanuts contain 1.4 times more Manganese and 2.3 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Spanish Peanuts contain similar levels of Copper, Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Spanish Peanuts contain 1.8 times more Saturated Fat and 1.4 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Spanish Peanuts offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per 14 ounces.
• Both Blanched Almonds as well as Raw Spanish Peanuts provide inadequate amounts of Omega 3 in 14 ounces.