Comparing Nutrients in 14 ounces Roasted Peanuts with Salt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Peanuts with Salt	15%	71%	14%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Roasted Peanuts with Salt	Blanched Almonds	Recommended Dietary Allowance
Energy	80.3% 2330kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	96% 30.7g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	57% 74g	130g per day for Men 19-50 years
Sugars	27% 19.4g	25.3% 18.4g	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	% 0g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 17.7g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	103% 39.3g	38g per day for Men 19-50 years
Protein	173% 97g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Roasted Peanuts with Salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	35% 0.46mg	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	96% 385μg	48.6% 194μg	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	130% 19.6mg	628% 94mg	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 Peanuts with Salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	23% 230mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 63.5μg	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	78.4% 6.27mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	308% 7.1mg	317% 7.3mg	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	206% 1441mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	74% 2516mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	108% 1627mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	0.48% 18g	3700g per day for Men 19-50 years

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

• Dry-roasted Peanuts with Salt have 4.1 times more Vitamin B3, 3.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 2 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Vitamin B1, 3.6 times more Vitamin B2 and 4.8 times more Vitamin E than Dry-roasted Peanuts with Salt.
• Both Dry-roasted Peanuts with Salt as well as Blanched Almonds 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 Peanuts with Salt vs Blanched Almonds:

• Dry-roasted Peanuts with Salt have 2.9 times more Selenium and 21.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium and 1.3 times more Phosphorus than Dry-roasted Peanuts with Salt.
• Both Dry-roasted Peanuts with Salt and Blanched Almonds have similar amounts of Manganese, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry-roasted Peanuts with Salt have 2 times more Saturated Fat and 6.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Omega 6 than Dry-roasted Peanuts with Salt.
• Both Dry-roasted Peanuts with Salt and Blanched Almonds have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Dry-roasted Peanuts with Salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.