Comparing Nutrients in 1 pound Oil-Roasted Peanuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oil-Roasted Peanuts	Blanched Almonds	Recommended Dietary Allowance
Energy	94% 2717kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	123% 39.4g	56% 18g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	403% 68.5g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	26% 19g	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 20.2g	g per day for Men 19-50 years
Fiber	112% 42.6g	118% 45g	38g per day for Men 19-50 years
Protein	227% 127g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.7mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	136% 544μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	27.7% 277mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	269% 2.4mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	362% 8.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	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	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.58g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 4 times more Vitamin B3, 3.8 times more Vitamin B5, 4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Vitamin B1, 8 times more Vitamin B2 and 3.4 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Blanched 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 Blanched Almonds:

• Blanched Almonds contain 3.9 times more Calcium, 1.9 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium and 3.2 times more Sodium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Blanched 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 2.2 times more Saturated Fat, 9.5 times more Omega 3, 1.2 times more Omega 6 and 1.3 times more Protein than Blanched Almonds.
• Both Oil-Roasted Peanuts no Salt and Blanched Almonds have similar amounts of Energy, Fat, Carbohydrate, Sugars and Fiber per 1 lb.
• Both Oil-Roasted Peanuts no Salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.