Comparing Nutrients in 5 ounces Dry-roasted Peanuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Almonds	14%	72%	14%

Macro Nutrients

	Dry-roasted Peanuts	Almonds	Recommended Dietary Allowance
Energy	28.7% 832kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	8.5% 6.17g	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	0.22% 0.16g	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	% 0g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 6.95g	% 5.6g	g per day for Men 19-50 years
Fiber	31.3% 12g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.4% 137μg	15.6% 62.4μg	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	46.6% 7mg	242% 36.3mg	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

	Dry-roasted Peanuts	Almonds	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	162% 1.46mg	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	28% 2.24mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	73.5% 515mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	26.4% 899mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.069% 2.57g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Dry-roasted Peanuts, no salt have 4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 5.8 times more Vitamin B2 and 5.2 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

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

• Dry-roasted Peanuts, no salt have 2.3 times more Selenium than Almonds.
• While Almonds contain 4.6 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium and 1.3 times more Phosphorus than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Almonds have similar amounts of Manganese, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry-roasted Peanuts, no salt have 2 times more Saturated Fat and 8.7 times more Omega 3 than Almonds.
• While Almonds contain 1.3 times more Omega 6 and 1.5 times more Fiber than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Almonds have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 5 oz.
• Both Dry-roasted Peanuts, no salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.