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

Nutrient Comparison: Roasted Peanuts with Salt VS Blanched Almonds per 14 oz

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

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

• 14 ounces of 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 14 oz of 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 ounces.

Comparing minerals per 14 ounces for Roasted Peanuts with Salt vs Blanched Almonds:

• 14 ounces of Roasted Peanuts with Salt have 2.9 times more Selenium and 21.6 times more Sodium than Blanched Almonds.
• While 14 oz of 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 Roasted Peanuts with Salt and Blanched Almonds contain similar levels of Manganese, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Peanuts with Salt have 2 times more Saturated Fat than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 1.3 times more Omega 6 than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Blanched Almonds offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.
• Both Dry-roasted Peanuts with Salt as well as Blanched Almonds provide inadequate amounts of Omega 3 in 14 ounces.