Comparing Nutrients in 300 calories Oil-Roasted Peanuts VS Blanched Almonds

Weight per 300 calories

• Oil-Roasted Peanuts: 50g
• Blanched Almonds: 50.8g

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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oil-Roasted Peanuts	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.56g	37% 6.3g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	3.25% 2.35g	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% 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	% 0.04g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 2g	% 2.27g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	25% 14g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Blanched 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	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.43% 0.045mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	4.5% 0.058mg	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	15% 60μg	6.23% 25μg	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	80.5% 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

	Oil-Roasted Peanuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	58% 0.52mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	40.6% 0.93mg	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	28.4% 199mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	13.7% 1.5mg	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 Blanched Almonds:

• Oil-Roasted Peanuts no Salt have 3.9 times more Vitamin B3, 3.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 2.4 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Vitamin B1, 8.1 times more Vitamin B2 and 3.5 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Blanched 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 Blanched Almonds:

• Blanched Almonds contain 3.9 times more Calcium, 2 times more Copper, 2.2 times more Iron and 1.5 times more Magnesium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Blanched Almonds have similar amounts of Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil-Roasted Peanuts no Salt have 2.2 times more Saturated Fat, 1.2 times more Omega 6 and 1.3 times more Protein than Blanched Almonds.
• Both Oil-Roasted Peanuts no Salt and Blanched Almonds have similar amounts of Energy, Fat, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Oil-Roasted Peanuts no Salt as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.