Comparing Nutrients in 14 ounces Oil-Roasted Peanuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Almonds	14%	72%	14%

Macro Nutrients

	Oil-Roasted Peanuts	Almonds	Recommended Dietary Allowance
Energy	82% 2377kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	108% 34.5g	47% 15g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.6g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	23% 16.6g	24% 17.3g	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	0.44% 0.32g	0.6% 0.44g	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	% 0.32g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 16g	% 15.7g	g per day for Men 19-50 years
Fiber	98% 37.3g	131% 49.6g	38g per day for Men 19-50 years
Protein	199% 111g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	343% 55mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	119% 476μg	43.7% 175μg	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	3.53% 3.18mg	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	183% 27.4mg	678% 102mg	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 Peanuts	Almonds	Recommended Dietary Allowance
Calcium	24.2% 242mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	455% 4.1mg	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	75.4% 6.03mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	166% 699mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	225% 1576mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	84.7% 2881mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.16% 5.75g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 3.8 times more Vitamin B3, 2.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Almonds.
• While Almonds contain 2.4 times more Vitamin B1, 12.8 times more Vitamin B2 and 3.7 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as 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 Oil-Roasted Peanuts vs Almonds:

• Almonds contain 4.4 times more Calcium, 1.9 times more Copper, 2.4 times more Iron and 1.5 times more Magnesium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Almonds have similar amounts of Manganese, Phosphorus, Potassium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil-Roasted Peanuts no Salt have 2.3 times more Saturated Fat, 12.7 times more Omega 3, 1.2 times more Omega 6 and 1.3 times more Protein than Almonds.
• While Almonds contain 1.4 times more Carbohydrate and 1.3 times more Fiber than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Almonds have similar amounts of Energy, Fat and Sugars per 14 oz.
• Both Oil-Roasted Peanuts no Salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.