Comparing Nutrients in 14 ounces Oil-roasted Valencia Peanuts with Salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%
Almonds	14%	72%	14%

Macro Nutrients

	Oil-roasted Valencia Peanuts with Salt	Almonds	Recommended Dietary Allowance
Energy	80.6% 2338kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	210% 203g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	47% 15g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	415% 70.5g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	93% 35.3g	131% 49.6g	38g per day for Men 19-50 years
Protein	192% 107g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia Peanuts with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	125% 500μg	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	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	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Valencia Peanuts with Salt	Almonds	Recommended Dietary Allowance
Calcium	21.4% 214mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	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	82% 6.55mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	297% 6.83mg	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	181% 1266mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	71.4% 2429mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	204% 3064mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil-roasted Valencia Peanuts with Salt vs Almonds:

• Oil-roasted Valencia Peanuts with Salt have 4 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Almonds.
• While Almonds contain 2.3 times more Vitamin B1 and 7.4 times more Vitamin B2 than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil-roasted Valencia Peanuts with Salt vs Almonds:

• Oil-roasted Valencia Peanuts with Salt have 1.8 times more Selenium and 772 times more Sodium than Almonds.
• While Almonds contain 5 times more Calcium, 2.2 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese and 1.5 times more Phosphorus than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts with Salt and Almonds have similar amounts of Copper, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil-roasted Valencia Peanuts with Salt have 2.1 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Almonds.
• While Almonds contain 1.3 times more Carbohydrate and 1.4 times more Fiber than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts with Salt and Almonds have similar amounts of Energy and Fat per 14 oz.
• Both Oil-roasted Valencia Peanuts with Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.