Comparing Nutrients in 1 kilogram Oil-Roasted Peanuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Almonds	14%	72%	14%

Macro Nutrients

	Oil-Roasted Peanuts	Almonds	Recommended Dietary Allowance
Energy	207% 5990kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	271% 87g	119% 38g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	888% 151g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	166% 216g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	60% 43.5g	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	1.1% 0.8g	1.5% 1.1g	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	% 0.8g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 40.3g	% 39.5g	g per day for Men 19-50 years
Fiber	247% 94g	329% 125g	38g per day for Men 19-50 years
Protein	501% 280g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	864% 138mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	355% 4.6mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	300% 1200μg	110% 440μg	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	8.9% 8mg	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	461% 69mg	1709% 256mg	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

	Oil-Roasted Peanuts	Almonds	Recommended Dietary Allowance
Calcium	61% 610mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	1146% 10.3mg	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	190% 15mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	419% 1760mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	802% 18.5mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	567% 3970mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	214% 7260mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	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	298% 32.8mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	1.2% 44g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 3.8 times more Vitamin B3, 2.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Almonds.
• While Almonds contain 2.4 times more Vitamin B1, 12.8 times more Vitamin B2 and 3.7 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

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

• Almonds contain 4.4 times more Calcium, 1.9 times more Copper, 2.4 times more Iron and 1.5 times more Magnesium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Almonds have similar amounts of Manganese, Phosphorus, Potassium, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil-Roasted Peanuts no Salt have 2.3 times more Saturated Fat, 12.7 times more Omega 3, 1.2 times more Omega 6 and 1.3 times more Protein than Almonds.
• While Almonds contain 1.4 times more Carbohydrate and 1.3 times more Fiber than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Almonds have similar amounts of Energy, Fat and Sugars per 1 kg.
• Both Oil-Roasted Peanuts no Salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.