Comparing Nutrients in 7 ounces Oil-Roasted Peanuts VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Oil-Roasted Peanuts	Blanched Almonds	Recommended Dietary Allowance
Energy	41% 1189kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 8g	% 8.85g	g per day for Men 19-50 years
Fiber	49% 18.7g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	99% 55.6g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	17.6% 0.23mg	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	59.5% 238μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	12% 121mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	158% 3.64mg	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	113% 788mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 4 times more Vitamin B3, 3.8 times more Vitamin B5, 4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Vitamin B1, 8 times more Vitamin B2 and 3.4 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Blanched 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 Blanched Almonds:

• Blanched Almonds contain 3.9 times more Calcium, 1.9 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium and 3.2 times more Sodium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Blanched 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 2.2 times more Saturated Fat, 9.5 times more Omega 3, 1.2 times more Omega 6 and 1.3 times more Protein than Blanched Almonds.
• Both Oil-Roasted Peanuts no Salt and Blanched Almonds have similar amounts of Energy, Fat, Carbohydrate, Sugars and Fiber per 7 oz.
• Both Oil-Roasted Peanuts no Salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.