Comparing Nutrients in 100 calories Almonds VS Oil-roasted Spanish Peanuts

Weight per 100 calories

• Almonds: 17.3g
• Oil-roasted Spanish Peanuts: 17.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Almonds or Oil-roasted Spanish Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Almonds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	8.73% 8.47g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	4.08% 1.3g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0.11% 0.002g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	17.3% 2.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	2.3% 3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.026% 0.019g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	8.64% 4.84g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	4.56% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	1.13% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	5.44% 21.8μg	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	29.5% 4.43mg	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

	Almonds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	12.7% 0.11mg	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	8% 0.64mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	17.7% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	9.55% 67mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	3.94% 134mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0.069% 1.04mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.14% 0.35mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.008% 0.31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Oil-roasted Spanish Peanuts:

• Almonds have 13.4 times more Vitamin B2 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.5 times more Vitamin B1, 4.1 times more Vitamin B3, 3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Almonds.
• Both Almonds as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Oil-roasted Spanish Peanuts:

• Almonds have 2.7 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus and 1.6 times more Zinc than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.8 times more Selenium than Almonds.
• Both Almonds and Oil-roasted Spanish Peanuts have similar amounts of Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 1.2 times more Carbohydrate and 1.4 times more Fiber than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 2 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Almonds.
• Both Almonds and Oil-roasted Spanish Peanuts have similar amounts of Energy and Fat per 100 kcal.
• Both Almonds as well as Oil-roasted Spanish Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.