Comparing Nutrients in 1 pound Oil-Roasted Peanuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Almonds	14%	72%	14%

Macro Nutrients

	Oil-Roasted Peanuts	Almonds	Recommended Dietary Allowance
Energy	94% 2717kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	123% 39.4g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	403% 68.5g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69.2g	75% 98g	130g per day for Men 19-50 years
Sugars	26% 19g	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	0.5% 0.36g	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	% 0.36g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 18g	g per day for Men 19-50 years
Fiber	112% 42.6g	149% 56.7g	38g per day for Men 19-50 years
Protein	227% 127g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Oil-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	32% 0.39mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 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	136% 544μg	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	4.03% 3.63mg	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	209% 31.3mg	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

	Oil-Roasted Peanuts	Almonds	Recommended Dietary Allowance
Calcium	27.7% 277mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	269% 2.4mg	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	86% 6.9mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	257% 1801mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	97% 3293mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	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	135% 15mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.18% 6.58g	0.54% 20g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 3.8 times more Vitamin B3, 2.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Almonds.
• While Almonds contain 2.4 times more Vitamin B1, 12.8 times more Vitamin B2 and 3.7 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-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 Oil-Roasted Peanuts vs Almonds:

• Almonds contain 4.4 times more Calcium, 1.9 times more Copper, 2.4 times more Iron and 1.5 times more Magnesium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Almonds have similar amounts of Manganese, Phosphorus, Potassium, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil-Roasted Peanuts no Salt have 2.3 times more Saturated Fat, 12.7 times more Omega 3, 1.2 times more Omega 6 and 1.3 times more Protein than Almonds.
• While Almonds contain 1.4 times more Carbohydrate and 1.3 times more Fiber than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Almonds have similar amounts of Energy, Fat and Sugars per 1 lb.
• Both Oil-Roasted Peanuts no Salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.