Comparing Nutrients in 1 pound Dry-roasted Peanuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Almonds	14%	72%	14%

Macro Nutrients

	Dry-roasted Peanuts	Almonds	Recommended Dietary Allowance
Energy	92% 2663kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	259% 44g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	75% 98g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	27.2% 19.7g	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% 0g	0.69% 0.5g	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	% 0g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 22.2g	% 18g	g per day for Men 19-50 years
Fiber	100% 38g	149% 56.7g	38g per day for Men 19-50 years
Protein	197% 110g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted 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	57.5% 0.69mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	407% 65mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.1mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	50% 200μg	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	149% 22.4mg	775% 116mg	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

	Dry-roasted Peanuts	Almonds	Recommended Dietary Allowance
Calcium	26.3% 263mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	520% 4.68mg	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	89.6% 7.17mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	192% 807mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	352% 8.1mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	235% 1647mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	84.6% 2876mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	114% 12.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.54% 20g	3700g per day for Men 19-50 years

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

• Dry-roasted Peanuts, no salt have 4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 5.8 times more Vitamin B2 and 5.2 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Dry-roasted Peanuts, no salt have 2.3 times more Selenium than Almonds.
• While Almonds contain 4.6 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium and 1.3 times more Phosphorus than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Almonds have similar amounts of Manganese, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry-roasted Peanuts, no salt have 2 times more Saturated Fat and 8.7 times more Omega 3 than Almonds.
• While Almonds contain 1.3 times more Omega 6 and 1.5 times more Fiber than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Almonds have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 1 lb.
• Both Dry-roasted Peanuts, no salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.