Comparing Nutrients in 14 ounces Roasted Almonds VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Roasted Almonds	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	82% 2373kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	65% 84.4g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 19.4g	g per day for Men 19-50 years
Fiber	114% 43.3g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	149% 83g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	106% 1064mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.19% 7.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Dry-roasted Peanuts:

• Dry Roasted Almonds have 6.1 times more Vitamin B2 and 4.8 times more Vitamin E than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 2 times more Vitamin B1, 3.9 times more Vitamin B3, 3.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Dry-roasted Peanuts:

• Dry Roasted Almonds have 4.6 times more Calcium, 2.6 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 1.2 times more Manganese and 1.3 times more Phosphorus than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 4.7 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dry-roasted Peanuts, no salt have similar amounts of Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.3 times more Omega 6 and 1.3 times more Fiber than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 1.9 times more Saturated Fat and 2.6 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dry-roasted Peanuts, no salt have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 14 oz.
• Both Dry Roasted Almonds as well as Dry-roasted Peanuts, no salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.