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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Oil Roasted Almonds	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	83% 2409kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	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	54% 70g	65% 84.4g	130g per day for Men 19-50 years
Sugars	25% 18g	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% 0g	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	% 0.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 19.4g	g per day for Men 19-50 years
Fiber	110% 41.7g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	150% 84.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Oil 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	30.4% 0.37mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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

	Oil Roasted Almonds	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	115% 1155mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.19% 7.2g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Oil Roasted Almonds have 4 times more Vitamin B2 and 5.3 times more Vitamin E than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 1.7 times more Vitamin B1, 3.9 times more Vitamin B3, 4.4 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil 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 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Dry-roasted Peanuts:

• 14 ounces of Oil Roasted Almonds have 5 times more Calcium, 2.2 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese and 1.3 times more Phosphorus than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 2.3 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry-roasted Peanuts contain similar levels of Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.4 times more Omega 6 and 1.3 times more Fiber than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 1.8 times more Saturated Fat than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry-roasted Peanuts offer comparable quantities of Energy, Fat, Carbohydrate, Sugars and Protein per 14 ounces.
• Both Oil Roasted Almonds as well as Dry-roasted Peanuts, no salt provide inadequate amounts of Omega 3 in 14 ounces.