Comparing Nutrients in 1 pound Almonds VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Almonds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	91% 2626kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	453% 77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	61% 79g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	NA	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	106% 40.4g	38g per day for Men 19-50 years
Protein	171% 96g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil-roasted Spanish Peanuts	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	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	423% 67.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	89.3% 1.16mg	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	143% 572μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	122% 1220mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	333% 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	210% 17mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	464% 10.7mg	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	251% 1755mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.22% 8.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Oil-roasted Spanish Peanuts:

• Almonds have 13.4 times more Vitamin B2 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.5 times more Vitamin B1, 4.1 times more Vitamin B3, 3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Almonds.
• Both Almonds as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Oil-roasted Spanish Peanuts:

• Almonds have 2.7 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus and 1.6 times more Zinc than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.8 times more Selenium than Almonds.
• Both Almonds and Oil-roasted Spanish Peanuts have similar amounts of Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.2 times more Carbohydrate and 1.4 times more Fiber than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 2 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Almonds.
• Both Almonds and Oil-roasted Spanish Peanuts have similar amounts of Energy and Fat per 1 lb.
• Both Almonds as well as Oil-roasted Spanish Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.