Comparing Nutrients in 300 calories Oil Roasted Almonds VS Peanuts

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Peanuts: 53g

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

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Peanuts	17%	73%	10%

Macro Nutrients

	Oil Roasted Almonds	Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.099% 0.002g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	48.4% 8.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	3.44% 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% 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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	12% 4.5g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	14% 0.18mg	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	3.34% 13.3μg	31.7% 127μg	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	85.6% 13mg	29.4% 4.4mg	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 Almonds	Peanuts	Recommended Dietary Allowance
Calcium	14.4% 144mg	4.87% 48.7mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	67.3% 0.61mg	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	22.7% 1.8mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	44.5% 1.02mg	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	33% 230mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	6.93% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.093% 3.44g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Peanuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Peanuts?

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Peanuts:

• 300 calories of Oil Roasted Almonds have 5.4 times more Vitamin B2 and 2.9 times more Vitamin E than Peanuts.
• While 300 kcal of Raw Peanuts contain 7.4 times more Vitamin B1, 3.5 times more Vitamin B3, 8.3 times more Vitamin B5, 3.2 times more Vitamin B6 and 9.5 times more Vitamin B9 than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• 300 calories of Peanuts have insufficient amounts of Vitamin B2
• Both Oil Roasted Almonds as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Peanuts:

• 300 calories of Oil Roasted Almonds have 3 times more Calcium and 1.5 times more Magnesium than Peanuts.
• While 300 kcal of Raw Peanuts contain 1.3 times more Copper, 1.3 times more Iron and 1.9 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Peanuts contain similar levels of Manganese, Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Peanuts contain 1.6 times more Saturated Fat and 1.3 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Peanuts offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Fiber per 300 calories.
• Both Oil Roasted Almonds as well as Raw Peanuts provide inadequate amounts of Omega 3 in 300 calories.