Comparing Nutrients in 300 calories Oil-Roasted Peanuts VS Almonds

Weight per 300 calories

• Oil-Roasted Peanuts: 50g
• Almonds: 51.8g

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

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

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Almonds	14%	72%	14%

Macro Nutrients

	Oil-Roasted Peanuts	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.56g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.88% 7.64g	8.6% 11g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	3.1% 2.25g	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	0.055% 0.04g	0.079% 0.057g	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	% 0.04g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 2g	% 2.05g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	17% 6.48g	38g per day for Men 19-50 years
Protein	25% 14g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted 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	3.55% 0.043mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.43% 0.045mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	5.7% 22.8μg	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	0.45% 0.4mg	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	23% 3.46mg	88.5% 13.3mg	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 Peanuts	Almonds	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	59.4% 0.53mg	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	9.5% 0.76mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.4% 199mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.02% 0.73g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 3.7 times more Vitamin B3, 2.5 times more Vitamin B5, 3.3 times more Vitamin B6 and 2.6 times more Vitamin B9 than Almonds.
• While Almonds contain 2.5 times more Vitamin B1, 13.2 times more Vitamin B2 and 3.8 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Almonds contain 4.6 times more Calcium, 2 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Selenium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Almonds have similar amounts of Manganese, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil-Roasted Peanuts no Salt have 2.2 times more Saturated Fat and 1.3 times more Protein than Almonds.
• While Almonds contain 1.5 times more Carbohydrate and 1.4 times more Fiber than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Almonds have similar amounts of Energy, Fat, Omega 6 and Sugars per 300 kcal.
• Both Oil-Roasted Peanuts no Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.