Comparing Nutrients in 1 kilogram Roasted Almonds VS Oil-roasted Virginia Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Roasted Almonds	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Energy	206% 5980kcal	199% 5780kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	501% 486g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	198% 63.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	861% 146g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	153% 199g	130g per day for Men 19-50 years
Sugars	67% 48.6g	NA	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	234% 89g	38g per day for Men 19-50 years
Protein	374% 210g	462% 259g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	919% 147mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	195% 2.54mg	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	138% 550μg	313% 1250μg	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	1593% 239mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	268% 2680mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	1414% 12.7mg	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	466% 37.3mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	448% 1880mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	873% 20mg	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	673% 4710mg	723% 5060mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	192% 6520mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	289% 4330mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	602% 66.2mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.59% 21.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Oil-roasted Virginia Peanuts with Salt:

• Dry Roasted Almonds have 10.7 times more Vitamin B2 than Oil-roasted Virginia Peanuts with Salt.
• While Oil-roasted Virginia Peanuts with Salt contain 3.6 times more Vitamin B1, 4 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Oil-roasted Virginia Peanuts with Salt:

• Dry Roasted Almonds have 3.1 times more Calcium, 2.2 times more Iron and 1.5 times more Magnesium than Oil-roasted Virginia Peanuts with Salt.
• While Oil-roasted Virginia Peanuts with Salt contain 3.8 times more Selenium, 144.3 times more Sodium and 2 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil-roasted Virginia Peanuts with Salt have similar amounts of Copper, Manganese, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 1.2 times more Fiber than Oil-roasted Virginia Peanuts with Salt.
• While Oil-roasted Virginia Peanuts with Salt contain 1.6 times more Saturated Fat and 1.9 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil-roasted Virginia Peanuts with Salt have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 1 kg.
• Both Dry Roasted Almonds as well as Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.