Comparing Nutrients in 500 calories Almonds VS Boiled Peanuts with Salt

Weight per 500 calories

• Almonds: 86.4g
• Boiled Peanuts with Salt: 157g

Almonds have 1.8 times more energy per 100g than Boiled Peanuts with Salt. It has very high energy density when compared to other foods. Boiled Peanuts with Salt having high energy density.

Which food has more nutrients per 500 calories - Almonds or Boiled Peanuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Almonds	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	0.098% 0.002g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	64.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	5.36% 3.9g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	36.4% 14g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled 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	14.8% 0.18mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	29.5% 118μg	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	148% 22mg	43% 6.45mg	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

	Almonds	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	23.2% 232mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	87% 0.78mg	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	40% 3.2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	70% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	44.5% 311mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	8.32% 283mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	12.6% 6.9μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	78.7% 1181mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	1.78% 65.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Boiled Peanuts with Salt:

• Almonds have 9.9 times more Vitamin B2 and 3.4 times more Vitamin E than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 2.3 times more Vitamin B1, 2.6 times more Vitamin B3, 3.2 times more Vitamin B5, 2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Almonds.
• Both Almonds as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Boiled Peanuts with Salt:

• Almonds have 2.7 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus and 2.2 times more Potassium than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 2 times more Selenium and 1367.4 times more Sodium than Almonds.
• Both Almonds and Boiled Peanuts with Salt have similar amounts of Copper, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 1.2 times more Fat than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.5 times more Saturated Fat, 1.8 times more Carbohydrate and 1.3 times more Fiber than Almonds.
• Both Almonds and Boiled Peanuts with Salt have similar amounts of Energy, Omega 6, Sugars and Protein per 500 kcal.
• Both Almonds as well as Boiled Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.