Comparing Nutrients in 7 ounces Valencia Peanuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Valencia Peanuts	Roasted Almonds	Recommended Dietary Allowance
Energy	39% 1131kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.5g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.5g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	45.4% 17.3g	57% 21.6g	38g per day for Men 19-50 years
Protein	89% 49.8g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Valencia 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	106% 1.27mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.5mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	20.8% 0.27mg	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	122% 488μg	27.3% 109μg	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	316% 47.4mg	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

	Valencia Peanuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	12.3% 123mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	242% 2.2mg	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	52% 4.15mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	193% 4.43mg	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	95% 667mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.23% 8.45g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Peanuts versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Valencia Peanuts have 8.3 times more Vitamin B1, 3.5 times more Vitamin B3, 5.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.5 times more Vitamin B9 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 4 times more Vitamin B2 than Raw Valencia Peanuts.
• Both Raw Valencia Peanuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Peanuts vs Roasted Almonds:

• 7 ounces of Valencia Peanuts have 3.7 times more Selenium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 4.3 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus and 2.1 times more Potassium than Raw Valencia Peanuts.
• Both Valencia Peanuts and Roasted Almonds contain similar levels of Copper, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Peanuts have 1.8 times more Saturated Fat and 1.3 times more Omega 6 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.3 times more Fiber than Raw Valencia Peanuts.
• Both Valencia Peanuts and Roasted Almonds offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.
• Both Raw Valencia Peanuts as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.