Comparing Nutrients in 7 ounces Blanched Almonds VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Peanuts	17%	73%	10%

Macro Nutrients

	Blanched Almonds	Peanuts	Recommended Dietary Allowance
Energy	40.4% 1171kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	182% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	24.6% 32g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	13% 9.37g	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	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	44.4% 17g	38g per day for Men 19-50 years
Protein	76% 42.5g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	53% 0.69mg	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	24.3% 97μg	119% 476μg	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	314% 47mg	110% 16.5mg	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

	Blanched Almonds	Peanuts	Recommended Dietary Allowance
Calcium	47% 468mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	252% 2.27mg	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	81.4% 6.5mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	167% 3.84mg	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	136% 955mg	107% 746mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	41% 1399mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Peanuts:

• Blanched Almonds have 5.3 times more Vitamin B2 and 2.9 times more Vitamin E than Raw Peanuts.
• While Raw Peanuts contain 3.4 times more Vitamin B1, 3.4 times more Vitamin B3, 5.6 times more Vitamin B5, 3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Peanuts:

• Blanched Almonds have 2.6 times more Calcium, 1.6 times more Magnesium and 1.3 times more Phosphorus than Raw Peanuts.
• While Raw Peanuts contain 1.4 times more Iron and 2.3 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Raw Peanuts have similar amounts of Copper, Manganese, Potassium, Sodium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Peanuts contain 1.6 times more Saturated Fat and 1.3 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Raw Peanuts have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Blanched Almonds as well as Raw Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.