Comparing Nutrients in 1 kilogram Virginia Peanuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Virginia Peanuts	Almonds	Recommended Dietary Allowance
Energy	194% 5630kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	201% 64.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	862% 147g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	166% 216g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	NA	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	224% 85g	329% 125g	38g per day for Men 19-50 years
Protein	450% 252g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Virginia 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	544% 6.53mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	773% 124mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	352% 17.6mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	266% 3.46mg	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	598% 2390μg	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	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	437% 65.6mg	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

	Virginia Peanuts	Almonds	Recommended Dietary Allowance
Calcium	89% 890mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	1236% 11mg	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	319% 25.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	737% 17mg	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	543% 3800mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	203% 6900mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	403% 44.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.87% 69g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Virginia Peanuts have 3.2 times more Vitamin B1, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 5.4 times more Vitamin B9 than Almonds.
• While Almonds contain 8.7 times more Vitamin B2 and 3.9 times more Vitamin E than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts 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 Virginia Peanuts vs Almonds:

• Raw Virginia Peanuts have 1.7 times more Selenium and 1.4 times more Zinc than Almonds.
• While Almonds contain 3 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese and 1.3 times more Phosphorus than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Almonds have similar amounts of Copper and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Virginia Peanuts have 1.7 times more Saturated Fat and 6.3 times more Omega 3 than Almonds.
• While Almonds contain 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Almonds have similar amounts of Energy, Fat, Omega 6, Sugars and Protein per 1 kg.
• Both Raw Virginia Peanuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.