Comparing Nutrients in 7 ounces Virginia Peanuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Virginia Peanuts	Almonds	Recommended Dietary Allowance
Energy	38.5% 1117kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	40% 12.8g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	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	25.2% 33g	33% 42.8g	130g per day for Men 19-50 years
Sugars	11% 7.84g	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	NA	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	44.4% 17g	65.3% 25g	38g per day for Men 19-50 years
Protein	89.3% 50g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Virginia 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	108% 1.3mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.6mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	119% 474μg	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	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	86.8% 13mg	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

	Virginia Peanuts	Almonds	Recommended Dietary Allowance
Calcium	17.7% 177mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	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	63.3% 5.06mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	80.8% 339mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	146% 3.37mg	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	108% 754mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Raw Virginia Peanuts have 3.2 times more Vitamin B1, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 5.4 times more Vitamin B9 than Almonds.
• While Almonds contain 8.7 times more Vitamin B2 and 3.9 times more Vitamin E than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts 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 Virginia Peanuts vs Almonds:

• Raw Virginia Peanuts have 1.7 times more Selenium and 1.4 times more Zinc than Almonds.
• While Almonds contain 3 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese and 1.3 times more Phosphorus than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Almonds have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Virginia Peanuts have 1.7 times more Saturated Fat and 6.3 times more Omega 3 than Almonds.
• While Almonds contain 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Almonds have similar amounts of Energy, Fat, Omega 6, Sugars and Protein per 7 oz.
• Both Raw Virginia Peanuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.