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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oil-roasted Virginia Peanuts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	79% 2294kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	342% 58g	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	60.6% 79g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	183% 103g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts with Salt	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	91% 1.1mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	365% 58.3mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.5% 1mg	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	124% 496μg	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	NA	687% 103mg	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 Virginia Peanuts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	34% 341mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	561% 5.05mg	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	83% 6.63mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	347% 7.97mg	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	287% 2008mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	76% 2588mg	81.6% 2774mg	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	115% 1719mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Virginia Peanuts with Salt VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil-roasted Virginia Peanuts with Salt 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 Oil-roasted Virginia Peanuts with Salt vs Oil Roasted Almonds:

• 14 ounces of Oil-roasted Virginia Peanuts with Salt have 3 times more Vitamin B1, 4 times more Vitamin B3, 6.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.6 times more Vitamin B9 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 7 times more Vitamin B2 than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil-roasted Virginia Peanuts with Salt have 1.3 times more Copper, 1.8 times more Selenium, 433 times more Sodium and 2.2 times more Zinc than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 3.4 times more Calcium, 2.2 times more Iron and 1.5 times more Magnesium than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Oil Roasted Almonds contain similar levels of Manganese, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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