Comparing Nutrients in 300 calories Almonds VS Dry-roasted Peanuts

Weight per 300 calories

• Almonds: 51.8g
• Dry-roasted Peanuts: 51g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Almonds or Dry-roasted Peanuts?

Macros Ratio

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

Macro Nutrients

	Almonds	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	12.3% 3.95g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	29.2% 4.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	8.36% 11g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	3.45% 2.5g	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	0.079% 0.057g	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	% 0.088g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 2.5g	g per day for Men 19-50 years
Fiber	17% 6.48g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	19.6% 11g	22.2% 12.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	6.47% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	12.4% 49.6μg	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	88.5% 13.3mg	16.8% 2.5mg	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

	Almonds	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	14% 139mg	2.96% 29.6mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	24.3% 0.22mg	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	24% 1.92mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	39.7% 0.91mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	8.64% 4.75μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.2% 3.07mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.025% 0.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Dry-roasted Peanuts:

• Almonds have 1.4 times more Vitamin B1, 5.9 times more Vitamin B2 and 5.3 times more Vitamin E than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 3.9 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.
• Both Almonds as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Dry-roasted Peanuts:

• Almonds have 4.7 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese and 1.3 times more Phosphorus than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 2.2 times more Selenium than Almonds.
• Both Almonds and Dry-roasted Peanuts, no salt have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 1.3 times more Omega 6 and 1.5 times more Fiber than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 2 times more Saturated Fat than Almonds.
• Both Almonds and Dry-roasted Peanuts, no salt have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Almonds as well as Dry-roasted Peanuts, no salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.