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

Macros Ratio

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

Macro Nutrients

	Oil-roasted Spanish Peanuts	Roasted Almonds	Recommended Dietary Allowance
Energy	28.3% 821kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	33.5% 10.7g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	33% 12.6g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	71% 39.7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	15% 0.19mg	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	44.7% 179μg	19.5% 78μg	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	NA	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	14% 142mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	173% 1.56mg	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	40.4% 3.23mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	138% 3.16mg	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	78.4% 549mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Oil-roasted Spanish Peanuts have 4.1 times more Vitamin B1, 4.1 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.1 times more Vitamin B2 than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Oil-roasted Spanish Peanuts have 3.8 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.7 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium and 1.7 times more Zinc than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Dry Roasted Almonds have similar amounts of Manganese, Phosphorus and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil-roasted Spanish Peanuts have 1.8 times more Saturated Fat, 1.3 times more Omega 6 and 1.3 times more Protein than Dry Roasted Almonds.
• Both Oil-roasted Spanish Peanuts and Dry Roasted Almonds have similar amounts of Energy, Fat, Carbohydrate and Fiber per 5 oz.
• Both Oil-roasted Spanish Peanuts as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.