Comparing Nutrients in 1 kilogram Oil-roasted Virginia Peanuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Blanched Almonds	Recommended Dietary Allowance
Energy	199% 5780kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	501% 486g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	198% 63.5g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	861% 146g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	234% 89g	261% 99g	38g per day for Men 19-50 years
Protein	462% 259g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	919% 147mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	88.5% 1.15mg	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	313% 1250μg	123% 490μg	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	1583% 238mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	86% 860mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	1414% 12.7mg	1141% 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	209% 16.7mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	873% 20mg	798% 18.4mg	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	723% 5060mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	192% 6520mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	602% 66.2mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	1.2% 45g	3700g per day for Men 19-50 years

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

• Oil-roasted Virginia Peanuts have 1.4 times more Vitamin B1, 4.2 times more Vitamin B3, 4.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 6.3 times more Vitamin B2 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil-roasted Virginia Peanuts vs Blanched Almonds:

• Oil-roasted Virginia Peanuts have 1.2 times more Copper, 2.3 times more Selenium and 2.2 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Calcium, 2 times more Iron, 1.4 times more Magnesium and 3.2 times more Sodium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Blanched Almonds have similar amounts of Manganese, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil-roasted Virginia Peanuts have 1.6 times more Saturated Fat, 4.8 times more Omega 3 and 1.2 times more Protein than Blanched Almonds.
• Both Oil-roasted Virginia Peanuts and Blanched Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Fiber per 1 kg.
• Both Oil-roasted Virginia Peanuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.