Comparing Nutrients in 14 ounces Peanuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Peanuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	77.6% 2250kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	54% 70g	130g per day for Men 19-50 years
Sugars	26% 18.7g	25% 18g	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	NA	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	88.8% 33.7g	110% 41.7g	38g per day for Men 19-50 years
Protein	183% 102g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	36% 0.47mg	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	238% 953μg	26.8% 107μg	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	220% 33mg	687% 103mg	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

	Peanuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	36.5% 365mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	421% 3.8mg	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	227% 18mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	334% 7.68mg	425% 9.76mg	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	213% 1492mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	82.3% 2798mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.7% 25.8g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Oil Roasted Almonds per 14 oz

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

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

• 14 ounces of Peanuts have 7 times more Vitamin B1, 3.3 times more Vitamin B3, 7.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 8.9 times more Vitamin B9 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 5.8 times more Vitamin B2 and 3.1 times more Vitamin E than Raw Peanuts.
• Both Raw Peanuts as well as Oil Roasted 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 Peanuts vs Oil Roasted Almonds:

• 14 ounces of Peanuts have 1.2 times more Iron and 1.8 times more Selenium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 3.2 times more Calcium, 1.6 times more Magnesium and 1.3 times more Manganese than Raw Peanuts.
• Both Peanuts and Oil Roasted Almonds contain similar levels of Copper, Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peanuts have 1.5 times more Saturated Fat and 1.2 times more Protein than Oil Roasted Almonds.
• Both Peanuts and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Fiber per 14 ounces.
• Both Raw Peanuts as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.