Comparing Nutrients in 1 kilogram Almonds VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Peanuts	17%	73%	10%

Macro Nutrients

	Almonds	Peanuts	Recommended Dietary Allowance
Energy	200% 5790kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	508% 492g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	196% 62.8g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	915% 156g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	124% 161g	130g per day for Men 19-50 years
Sugars	60% 43.5g	65% 47.2g	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	1.5% 1.1g	NA	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	224% 85g	38g per day for Men 19-50 years
Protein	378% 212g	461% 258g	56g per day for Men 19-50 years

Vitamins

	Almonds	Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	754% 121mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	354% 17.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	268% 3.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	600% 2400μg	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	1709% 256mg	555% 83.3mg	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

	Almonds	Peanuts	Recommended Dietary Allowance
Calcium	269% 2690mg	92% 920mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1271% 11.4mg	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	464% 37mg	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	841% 19.3mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	537% 3760mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	207% 7050mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	297% 32.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.76% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Peanuts:

• Almonds have 8.4 times more Vitamin B2 and 3.1 times more Vitamin E than Raw Peanuts.
• While Raw Peanuts contain 3.1 times more Vitamin B1, 3.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 5.5 times more Vitamin B9 than Almonds.
• Both Almonds as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Peanuts:

• Almonds have 2.9 times more Calcium, 1.6 times more Magnesium and 1.3 times more Phosphorus than Raw Peanuts.
• While Raw Peanuts contain 1.8 times more Selenium and 18 times more Sodium than Almonds.
• Both Almonds and Raw Peanuts have similar amounts of Copper, Iron, Manganese, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Peanuts.
• While Raw Peanuts contain 1.7 times more Saturated Fat and 1.3 times more Omega 6 than Almonds.
• Both Almonds and Raw Peanuts have similar amounts of Energy, Fat, Sugars and Protein per 1 kg.
• Both Almonds as well as Raw Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.