Comparing Nutrients in 7 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	41% 1189kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.3g	33% 42.8g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	12% 8.63g	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	0.22% 0.16g	0.3% 0.22g	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	% 0.16g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 8g	% 7.84g	g per day for Men 19-50 years
Fiber	49% 18.7g	65.3% 25g	38g per day for Men 19-50 years
Protein	99% 55.6g	75% 42g	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	14% 0.17mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.5% 238μg	22% 87.3μg	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	1.76% 1.6mg	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	91% 13.7mg	339% 51mg	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	12% 121mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	227% 2.05mg	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	37.7% 3mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	113% 788mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Oil-Roasted Peanuts no Salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.