Comparing Nutrients in 300 calories Blanched Almonds VS Oil-roasted Valencia Peanuts with Salt

Weight per 300 calories

• Blanched Almonds: 50.8g
• Oil-roasted Valencia Peanuts with Salt: 51g

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

Discover which food has more nutrients per 300 calories - Blanched Almonds or Oil-roasted Valencia Peanuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%

Macro Nutrients

	Blanched Almonds	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	12.6% 4.02g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	53.2% 9.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	NA	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	NA	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	12% 4.53g	38g per day for Men 19-50 years
Protein	19.4% 11g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	3.82% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	9.52% 0.12mg	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	6.23% 25μg	16% 64μg	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	80.5% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	2.75% 27.5mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	47.4% 0.43mg	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	21% 1.67mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	19.4% 81.5mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	38% 0.88mg	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	35% 245mg	23.2% 162mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	6.95% 3.82μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	26.2% 393mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.029% 1.08g	3700g per day for Men 19-50 years

Blanched Almonds VS Oil-roasted Valencia Peanuts With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Oil-roasted Valencia Peanuts with Salt?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Oil-roasted Valencia Peanuts with Salt:

• 300 calories of Blanched Almonds have 2.1 times more Vitamin B1 and 4.6 times more Vitamin B2 than Oil-roasted Valencia Peanuts with Salt.
• While 300 kcal of Oil-roasted Valencia Peanuts with Salt contain 4.1 times more Vitamin B3, 4.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• 300 calories of Oil-roasted Valencia Peanuts with Salt have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Blanched Almonds as well as Oil-roasted Valencia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Oil-roasted Valencia Peanuts with Salt:

• 300 calories of Blanched Almonds have 4.4 times more Calcium, 1.2 times more Copper, 2 times more Iron, 1.7 times more Magnesium and 1.5 times more Phosphorus than Oil-roasted Valencia Peanuts with Salt.
• While 300 kcal of Oil-roasted Valencia Peanuts with Salt contain 2.3 times more Selenium and 40.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Oil-roasted Valencia Peanuts with Salt contain similar levels of Manganese, Potassium and Zinc per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium
• 300 calories of Oil-roasted Valencia Peanuts with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Oil-roasted Valencia Peanuts with Salt contain 2 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Oil-roasted Valencia Peanuts with Salt offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per 300 calories.
• Both Blanched Almonds as well as Oil-roasted Valencia Peanuts with Salt provide inadequate amounts of Omega 3 in 300 calories.