Comparing Nutrients in 5 ounces Peanuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Almond paste	8%	52%	40%

Macro Nutrients

	Peanuts	Almond paste	Recommended Dietary Allowance
Energy	27.7% 804kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	52% 67.8g	130g per day for Men 19-50 years
Sugars	9.23% 6.7g	71% 51.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.7% 12g	18% 6.8g	38g per day for Men 19-50 years
Protein	65.3% 36.6g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	3.93% 0.051mg	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	85% 340μg	26% 103μg	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	0.16% 0.14mg	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	78.7% 12mg	128% 19mg	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

	Peanuts	Almond paste	Recommended Dietary Allowance
Calcium	13% 130mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	71.5% 0.64mg	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	81% 6.5mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	52.8% 1.2mg	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	76% 533mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	29.4% 999mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	42% 4.64mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Peanuts versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Peanuts vs Almond paste:

• 5 ounces of Peanuts have 7.8 times more Vitamin B1, 8.5 times more Vitamin B3, 15.7 times more Vitamin B5, 9.7 times more Vitamin B6 and 3.3 times more Vitamin B9 than Almond paste.
• While 5 oz of Almond paste contain 3.1 times more Vitamin B2 and 1.6 times more Vitamin E than Raw Peanuts.
• Both Raw Peanuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Peanuts vs Almond paste:

• 5 ounces of Peanuts have 2.5 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Potassium, 1.7 times more Selenium and 2.2 times more Zinc than Almond paste.
• While 5 oz of Almond paste contain 1.9 times more Calcium than Raw Peanuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peanuts have 1.2 times more Energy, 1.8 times more Fat, 2.4 times more Saturated Fat, 2.8 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Almond paste.
• While 5 oz of Almond paste contain 66.3 times more Omega 3, 3 times more Carbohydrate and 7.7 times more Sugars than Raw Peanuts.
• 5 ounces of Peanuts provide inadequate amounts of Omega 3