Comparing Nutrients in 1 kilogram Dry-roasted Peanuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry-roasted Peanuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	202% 5870kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	241% 77.2g	132% 42g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	571% 97g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	136% 177g	130g per day for Men 19-50 years
Sugars	67.6% 49g	62.8% 45.5g	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% 0g	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	% 0g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 49g	% 43.8g	g per day for Men 19-50 years
Fiber	221% 84g	276% 105g	38g per day for Men 19-50 years
Protein	435% 244g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted 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	127% 1.52mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.97mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	897% 144mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.66mg	91% 1.18mg	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	243% 970μg	67.5% 270μg	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	329% 49.3mg	1731% 260mg	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

	Dry-roasted Peanuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	58% 580mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	1061% 9.55mg	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	198% 16mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	424% 1780mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	1070% 24.6mg	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	519% 3630mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	186% 6340mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry-roasted Peanuts versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Dry-roasted Peanuts has 1.7 times more Vitamin B1, 3.9 times more Vitamin B3, 4.4 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 4 times more Vitamin B2 and 5.3 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Dry-roasted Peanuts vs Oil Roasted Almonds:

• 1 kilogram of Dry-roasted Peanuts has 2.3 times more Selenium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 5 times more Calcium, 2.2 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese and 1.3 times more Phosphorus than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Oil Roasted Almonds contain similar levels of Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry-roasted Peanuts has 1.8 times more Saturated Fat and 1.2 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.4 times more Omega 6 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Sugars, Fiber and Protein per one kilogram.
• Both Dry-roasted Peanuts, no salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.