Comparing Nutrients in 14 ounces Roasted Almonds VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Roasted Almonds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	82% 2373kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	353% 60g	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	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 19g	% 16g	g per day for Men 19-50 years
Fiber	114% 43.3g	98% 37.3g	38g per day for Men 19-50 years
Protein	149% 83g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Oil-roasted Peanuts with Dalt	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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	184% 27.5mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	106% 1064mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	225% 1576mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Oil-roasted Peanuts with Dalt per 14 oz

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

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Roasted Almonds have 13.4 times more Vitamin B2 and 3.4 times more Vitamin E than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 3.8 times more Vitamin B3, 3.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B1 per 14 ounces.
• Both Dry Roasted Almonds as well as Oil-roasted Peanuts with 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 Roasted Almonds vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Roasted Almonds have 4.4 times more Calcium, 2.1 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium and 1.2 times more Manganese than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.7 times more Selenium and 106.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Oil-roasted Peanuts with Dalt contain similar levels of Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.4 times more Carbohydrate than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 2.1 times more Saturated Fat, 3.8 times more Omega 3 and 1.3 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Oil-roasted Peanuts with Dalt offer comparable quantities of Energy, Fat, Omega 6, Sugars and Fiber per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3