Comparing Nutrients in 500 calories Almonds VS Oil-Roasted Peanuts

Weight per 500 calories

• Almonds: 86.4g
• Oil-Roasted Peanuts: 83.5g

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

Which food has more nutrients per 500 calories - Almonds or Oil-Roasted Peanuts?

Macros Ratio

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

Macro Nutrients

	Almonds	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	45% 44g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	22.7% 7.25g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	74% 12.6g	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	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	4.8% 3.5g	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	0.13% 0.095g	0.092% 0.067g	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	% 0.067g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 3.36g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	20.6% 7.85g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil-Roasted Peanuts	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	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	29.6% 0.38mg	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	25% 100μg	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	0.74% 0.67mg	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	38.5% 5.77mg	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	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	23.2% 232mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	49.4% 0.44mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	67% 1.54mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	18% 606mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Oil-Roasted Peanuts:

• Almonds have 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.
• While Oil-Roasted Peanuts no Salt contain 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.
• Both Almonds as well as Oil-Roasted Peanuts no 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 Oil-Roasted Peanuts:

• Almonds have 4.6 times more Calcium, 2 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Selenium than Oil-Roasted Peanuts no Salt.
• Both Almonds and Oil-Roasted Peanuts no Salt have similar amounts of Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 1.5 times more Carbohydrate and 1.4 times more Fiber than Oil-Roasted Peanuts no Salt.
• While Oil-Roasted Peanuts no Salt contain 2.2 times more Saturated Fat and 1.3 times more Protein than Almonds.
• Both Almonds and Oil-Roasted Peanuts no Salt have similar amounts of Energy, Fat, Omega 6 and Sugars per 500 kcal.
• Both Almonds as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.