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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	199% 5780kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	501% 486g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	198% 63.5g	132% 42g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	861% 146g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	234% 89g	276% 105g	38g per day for Men 19-50 years
Protein	462% 259g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia 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	230% 2.76mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	919% 147mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	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	313% 1250μg	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	NA	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	86% 860mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	1414% 12.7mg	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	209% 16.7mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	873% 20mg	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	723% 5060mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	192% 6520mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	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	602% 66.2mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	0.76% 28g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil-roasted Virginia 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 Oil-roasted Virginia Peanuts vs Oil Roasted Almonds:

• 1 kilogram of Oil-roasted Virginia Peanuts has 3 times more Vitamin B1, 4 times more Vitamin B3, 6.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.6 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 7 times more Vitamin B2 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil-roasted Virginia Peanuts has 1.3 times more Copper, 1.8 times more Selenium and 2.2 times more Zinc than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.4 times more Calcium, 2.2 times more Iron and 1.5 times more Magnesium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Oil Roasted Almonds contain similar levels of Manganese, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil-roasted Virginia Peanuts has 1.5 times more Saturated Fat and 1.2 times more Protein than Oil Roasted Almonds.
• Both Oil-roasted Virginia Peanuts and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Fiber per one kilogram.
• Both Oil-roasted Virginia Peanuts as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.