Comparing Nutrients in 500 calories Roasted Almonds VS Oil-roasted Spanish Peanuts with Salt

Weight per 500 calories

• Roasted Almonds: 83.6g
• Oil-roasted Spanish Peanuts with Salt: 86.4g

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

Which food has more nutrients per 500 calories - Roasted Almonds or Oil-roasted Spanish Peanuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Roasted Almonds	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	43.7% 42.3g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	86.3% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	11.6% 15g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	20.2% 7.7g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Oil-roasted Spanish 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	5.37% 0.064mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	80.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	17% 0.22mg	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	11.5% 46μg	27.2% 109μg	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	133% 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

	Roasted Almonds	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	22.4% 224mg	8.64% 86.4mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	63.4% 0.57mg	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	39% 3.1mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	88.4% 2.03mg	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	56.3% 394mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	11.8% 6.48μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Almonds vs Oil-roasted Spanish Peanuts with Salt:

• Dry Roasted Almonds have 13.6 times more Vitamin B2 than Oil-roasted Spanish Peanuts with Salt.
• While Oil-roasted Spanish Peanuts with Salt contain 4.3 times more Vitamin B1, 4.2 times more Vitamin B3, 4.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.4 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Oil-roasted Spanish Peanuts with Salt:

• Dry Roasted Almonds have 2.6 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium and 1.6 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While Oil-roasted Spanish Peanuts with Salt contain 3.9 times more Selenium and 149.1 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil-roasted Spanish Peanuts with Salt have similar amounts of Manganese, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil-roasted Spanish Peanuts with Salt contain 1.9 times more Saturated Fat, 1.4 times more Omega 6 and 1.4 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil-roasted Spanish Peanuts with Salt have similar amounts of Energy, Fat, Carbohydrate and Fiber per 500 kcal.
• Both Dry Roasted Almonds as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.