Comparing Nutrients in 7 ounces Blanched Almonds VS Oil-roasted Virginia Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Blanched Almonds	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Energy	40.4% 1171kcal	39.6% 1147kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	171% 29g	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	30.3% 39.4g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	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	46.5% 17.7g	38g per day for Men 19-50 years
Protein	76% 42.5g	92% 51.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oil-roasted Virginia Peanuts with Salt	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	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	38.8% 0.5mg	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	62% 248μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	47% 468mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	281% 2.53mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	173% 4mg	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	143% 1004mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	57.3% 859mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.12% 4.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Oil-roasted Virginia Peanuts with Salt:

• Blanched Almonds have 6.3 times more Vitamin B2 than Oil-roasted Virginia Peanuts with Salt.
• While Oil-roasted Virginia Peanuts with Salt contain 1.4 times more Vitamin B1, 4.2 times more Vitamin B3, 4.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Oil-roasted Virginia Peanuts with Salt:

• Blanched Almonds have 2.7 times more Calcium, 2 times more Iron and 1.4 times more Magnesium than Oil-roasted Virginia Peanuts with Salt.
• While Oil-roasted Virginia Peanuts with Salt contain 2.3 times more Selenium, 22.8 times more Sodium and 2.2 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Oil-roasted Virginia Peanuts with Salt have similar amounts of Copper, Manganese, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil-roasted Virginia Peanuts with Salt contain 1.6 times more Saturated Fat and 4.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Oil-roasted Virginia Peanuts with Salt have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 7 oz.
• Both Blanched Almonds as well as Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.