Comparing Nutrients in 1 pound Almonds VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Almonds	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	91% 2626kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	186% 31.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	74% 96g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	15.5% 11.2g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	105% 40g	38g per day for Men 19-50 years
Protein	171% 96g	109% 61.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	85% 340μg	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	775% 116mg	124% 18.6mg	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

	Almonds	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	122% 1220mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	251% 2.26mg	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	210% 17mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	110% 463mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	202% 4.64mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	227% 3406mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	0.54% 20g	5.12% 190g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Boiled Peanuts with Salt:

• Almonds have 18.1 times more Vitamin B2 and 6.3 times more Vitamin E than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Almonds.
• Both Almonds and Boiled Peanuts with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Boiled Peanuts with Salt:

• Almonds have 4.9 times more Calcium, 2.1 times more Copper, 3.7 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 4.1 times more Potassium and 1.7 times more Zinc than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 751 times more Sodium and 9.5 times more Water than Almonds.
• Both Almonds and Boiled Peanuts with Salt have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.8 times more Energy, 2.3 times more Fat, 1.2 times more Saturated Fat, 1.8 times more Omega 6, 1.8 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Boiled Peanuts with Salt.
• Both Almonds and Boiled Peanuts with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Boiled Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.