Comparing Nutrients in 14 ounces Roasted Almonds VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Peanuts	17%	73%	10%

Macro Nutrients

	Roasted Almonds	Peanuts	Recommended Dietary Allowance
Energy	82% 2373kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	78% 25g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	363% 61.7g	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	49.2% 64g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	26% 18.7g	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	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	149% 83g	183% 102g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	299% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	220% 33mg	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	Peanuts	Recommended Dietary Allowance
Calcium	106% 1064mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	504% 4.54mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	334% 7.68mg	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	213% 1492mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	82.3% 2798mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.76% 71.4mg	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	0.7% 25.8g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 8.9 times more Vitamin B2 and 2.9 times more Vitamin E than Raw Peanuts.
• While Raw Peanuts contain 8.3 times more Vitamin B1, 3.3 times more Vitamin B3, 5.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 4.4 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Peanuts 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 Peanuts:

• Dry Roasted Almonds have 2.9 times more Calcium, 1.7 times more Magnesium and 1.3 times more Phosphorus than Raw Peanuts.
• While Raw Peanuts contain 3.6 times more Selenium and 6 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Peanuts have similar amounts of Copper, Iron, Manganese, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.3 times more Carbohydrate and 1.3 times more Fiber than Raw Peanuts.
• While Raw Peanuts contain 1.5 times more Saturated Fat than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Peanuts have similar amounts of Energy, Fat, Omega 6, Sugars and Protein per 14 oz.
• Both Dry Roasted Almonds as well as Raw Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.