Comparing Nutrients in 500 calories Blanched Almonds VS Oil-roasted Valencia Peanuts

Weight per 500 calories

• Blanched Almonds: 84.7g
• Oil-roasted Valencia Peanuts: 85g

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

Which food has more nutrients per 500 calories - Blanched Almonds or Oil-roasted Valencia Peanuts?

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	45% 43.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	0.53% 0.008g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	88.7% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	10.6% 14g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	NA	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	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	20% 7.56g	38g per day for Men 19-50 years
Protein	32.4% 18g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	6.37% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	16% 0.21mg	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	10.4% 41.5μg	26.7% 107μg	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	134% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Calcium	20% 200mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	79% 0.71mg	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	34.7% 2.78mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	32.3% 136mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	63.5% 1.46mg	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	58.2% 408mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	11.6% 6.37μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	23.8% 2.6mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.049% 1.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Oil-roasted Valencia Peanuts:

• Blanched Almonds have 2.1 times more Vitamin B1 and 4.6 times more Vitamin B2 than Oil-roasted Valencia Peanuts.
• While Oil-roasted Valencia Peanuts contain 4.1 times more Vitamin B3, 4.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Oil-roasted Valencia Peanuts:

• Blanched Almonds have 4.4 times more Calcium, 1.2 times more Copper, 2 times more Iron, 1.7 times more Magnesium and 1.5 times more Phosphorus than Oil-roasted Valencia Peanuts.
• While Oil-roasted Valencia Peanuts contain 2.3 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Oil-roasted Valencia Peanuts have similar amounts of Manganese, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil-roasted Valencia Peanuts contain 2 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Oil-roasted Valencia Peanuts have similar amounts of Energy, Fat, Carbohydrate and Fiber per 500 kcal.
• Both Blanched Almonds as well as Oil-roasted Valencia Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.