Comparing Nutrients in 1 kilogram Virginia Peanuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Almond paste	8%	52%	40%

Macro Nutrients

	Virginia Peanuts	Almond paste	Recommended Dietary Allowance
Energy	194% 5630kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	201% 64.3g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	862% 147g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	368% 478g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	500% 363g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	224% 85g	126% 48g	38g per day for Men 19-50 years
Protein	450% 252g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	544% 6.53mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	773% 124mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	352% 17.6mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	266% 3.46mg	27.7% 0.36mg	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	598% 2390μg	183% 730μg	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	1.1% 1mg	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	437% 65.6mg	903% 135mg	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

	Virginia Peanuts	Almond paste	Recommended Dietary Allowance
Calcium	89% 890mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	1236% 11mg	504% 4.54mg	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	319% 25.5mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	737% 17mg	372% 8.56mg	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	543% 3800mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	203% 6900mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	403% 44.3mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.87% 69g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Virginia Peanuts VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Virginia Peanuts versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Virginia Peanuts vs Almond paste:

• 1 kilogram of Virginia Peanuts has 8 times more Vitamin B1, 8.7 times more Vitamin B3, 15.6 times more Vitamin B5, 9.6 times more Vitamin B6 and 3.3 times more Vitamin B9 than Almond paste.
• While 1 kg of Almond paste contains 3.2 times more Vitamin B2 and 2.1 times more Vitamin E than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Virginia Peanuts vs Almond paste:

• 1 kilogram of Virginia Peanuts has 2.4 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Potassium, 1.7 times more Selenium and 3 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 1.9 times more Calcium than Raw Virginia Peanuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Virginia Peanuts has 1.2 times more Energy, 1.8 times more Fat, 2.4 times more Saturated Fat, 2.6 times more Omega 6, 1.8 times more Fiber and 2.8 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 10.5 times more Omega 3, 2.9 times more Carbohydrate and 9.2 times more Sugars than Raw Virginia Peanuts.
• 1 kilogram of Virginia Peanuts provide inadequate amounts of Omega 3