Comparing Nutrients in 300 calories Roasted Peanuts with Salt VS Roasted Almonds

Weight per 300 calories

• Roasted Peanuts with Salt: 51g
• Roasted Almonds: 50.2g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Peanuts with Salt	15%	71%	14%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Roasted Peanuts with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.36% 11g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	3.36% 2.44g	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	0.007% 0.005g	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	% 0g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 2.4g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Peanuts with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.47% 0.078mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	5.25% 0.068mg	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	12.4% 49.6μg	6.9% 27.6μg	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	16.8% 2.5mg	80% 12mg	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

	Roasted Peanuts with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.96% 29.6mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	61.3% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 8.18μg	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	10% 0.81mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	48.7% 1.1mg	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	26.5% 186mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	9.53% 324mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	8.64% 4.75μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.025% 0.93g	0.033% 1.2g	3700g per day for Men 19-50 years

Roasted Peanuts With Salt VS Roasted Almonds Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Peanuts with Salt have 2 times more Vitamin B1, 4 times more Vitamin B3, 3.2 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 6 times more Vitamin B2 and 4.8 times more Vitamin E than Dry-roasted Peanuts with Salt.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Dry-roasted Peanuts with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Peanuts with Salt vs Roasted Almonds:

• 300 calories of Roasted Peanuts with Salt have 4.7 times more Selenium and 139.2 times more Sodium than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 4.5 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium and 1.3 times more Phosphorus than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Roasted Almonds contain similar levels of Manganese, Potassium and Zinc per 300 calories.
• 300 calories of Roasted Peanuts with Salt lack sufficient amounts of Calcium
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Peanuts with Salt have 1.9 times more Saturated Fat than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 1.3 times more Omega 6 and 1.3 times more Fiber than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Roasted Almonds offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 300 calories.
• Both Dry-roasted Peanuts with Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.