Comparing Nutrients in 5 ounces Oil-Roasted Peanuts VS Almonds

Macros Ratio

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

Macro Nutrients

	Oil-Roasted Peanuts	Almonds	Recommended Dietary Allowance
Energy	29.3% 849kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	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	16.6% 21.6g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	8.17% 5.93g	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	0.16% 0.11g	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	% 0.11g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 5.6g	g per day for Men 19-50 years
Fiber	35% 13.3g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	71% 39.7g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Oil-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	10% 0.12mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	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	42.5% 170μg	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	1.26% 1.13mg	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	65.3% 9.8mg	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

	Oil-Roasted Peanuts	Almonds	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	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	27% 2.15mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	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	80.4% 563mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	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	42.3% 4.65mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 3.8 times more Vitamin B3, 2.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Almonds.
• While Almonds contain 2.4 times more Vitamin B1, 12.8 times more Vitamin B2 and 3.7 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-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 Oil-Roasted Peanuts vs Almonds:

• Almonds contain 4.4 times more Calcium, 1.9 times more Copper, 2.4 times more Iron and 1.5 times more Magnesium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Almonds have similar amounts of Manganese, Phosphorus, Potassium, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil-Roasted Peanuts no Salt have 2.3 times more Saturated Fat, 12.7 times more Omega 3, 1.2 times more Omega 6 and 1.3 times more Protein than Almonds.
• While Almonds contain 1.4 times more Carbohydrate and 1.3 times more Fiber than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Almonds have similar amounts of Energy, Fat and Sugars per 5 oz.
• Both Oil-Roasted Peanuts no Salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.