Comparing Nutrients in 5 ounces Almonds VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Almonds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	28.3% 821kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	33.5% 10.7g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	19% 24.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	33% 12.6g	38g per day for Men 19-50 years
Protein	53.5% 30g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	44.7% 179μg	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	242% 36.3mg	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

	Almonds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	38% 381mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	104% 0.94mg	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	65.7% 5.26mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	145% 3.34mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.068% 2.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Oil-roasted Spanish Peanuts:

• Almonds have 13.4 times more Vitamin B2 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.5 times more Vitamin B1, 4.1 times more Vitamin B3, 3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Almonds.
• Both Almonds as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Oil-roasted Spanish Peanuts:

• Almonds have 2.7 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus and 1.6 times more Zinc than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.8 times more Selenium than Almonds.
• Both Almonds and Oil-roasted Spanish Peanuts have similar amounts of Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.2 times more Carbohydrate and 1.4 times more Fiber than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 2 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Almonds.
• Both Almonds and Oil-roasted Spanish Peanuts have similar amounts of Energy and Fat per 5 oz.
• Both Almonds as well as Oil-roasted Spanish Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.