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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Almonds	14%	72%	14%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Almonds	Recommended Dietary Allowance
Energy	90% 2622kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	227% 221g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	90% 28.8g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	391% 66.4g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	106% 40.4g	149% 56.7g	38g per day for Men 19-50 years
Protein	210% 117g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia 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	104% 1.25mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	417% 66.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	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	142% 567μg	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	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Almonds	Recommended Dietary Allowance
Calcium	39% 390mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	642% 5.77mg	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	95% 7.57mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	396% 9.1mg	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	328% 2295mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	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	273% 30mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.54% 20g	3700g per day for Men 19-50 years

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

• Oil-roasted Virginia Peanuts have 1.3 times more Vitamin B1, 4.1 times more Vitamin B3, 3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.8 times more Vitamin B9 than Almonds.
• While Almonds contain 10.2 times more Vitamin B2 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Oil-roasted Virginia Peanuts have 1.2 times more Copper, 1.8 times more Selenium and 2.1 times more Zinc than Almonds.
• While Almonds contain 3.1 times more Calcium, 2.2 times more Iron and 1.4 times more Magnesium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Almonds have similar amounts of Manganese, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil-roasted Virginia Peanuts have 1.7 times more Saturated Fat, 6.3 times more Omega 3 and 1.2 times more Protein than Almonds.
• While Almonds contain 1.4 times more Fiber than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Almonds have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 1 lb.
• Both Oil-roasted Virginia Peanuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.