Comparing Nutrients in 100 calories Oil-roasted Peanuts with Dalt VS Roasted Almonds

Weight per 100 calories

• Oil-roasted Peanuts with Dalt: 16.7g
• Roasted Almonds: 16.7g

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

Discover which food has more nutrients per 100 calories - Oil-roasted Peanuts with Dalt or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.04% 8.76g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	0.4% 0.006g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.96% 2.55g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	0.96% 0.7g	1.12% 0.81g	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	0.018% 0.013g	0.002% 0.002g	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	% 0.013g	% 0.002g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.79g	g per day for Men 19-50 years
Fiber	4.13% 1.57g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	8.36% 4.68g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	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	1.2% 0.014mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.14% 0.015mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	1.75% 0.023mg	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	5% 20μg	2.3% 9.2μg	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	0.15% 0.13mg	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	7.72% 1.16mg	26.6% 4mg	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 with Dalt	Roasted Almonds	Recommended Dietary Allowance
Calcium	1% 10mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	20.4% 0.18mg	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	3.17% 0.25mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	7% 29.4mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	16.2% 0.37mg	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	9.47% 66.3mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	3.56% 53.4mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.007% 0.24g	0.011% 0.4g	3700g per day for Men 19-50 years

Oil-roasted Peanuts With Dalt VS Roasted Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil-roasted Peanuts with Dalt or Roasted Almonds?

Lets compare vitamin content per 100 calories of Oil-roasted Peanuts with Dalt vs Roasted Almonds:

• 100 calories of Oil-roasted Peanuts with Dalt have 3.8 times more Vitamin B3, 3.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 13.5 times more Vitamin B2 and 3.4 times more Vitamin E than Oil-roasted Peanuts with Salt.
• 100 calories of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin B2
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Oil-roasted Peanuts with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oil-roasted Peanuts with Dalt vs Roasted Almonds:

• 100 calories of Oil-roasted Peanuts with Dalt have 106.5 times more Sodium than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 4.4 times more Calcium, 2.1 times more Copper, 2.5 times more Iron and 1.6 times more Magnesium than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Roasted Almonds contain similar levels of Manganese, Phosphorus, Potassium and Zinc per 100 calories.
• 100 calories of Oil-roasted Peanuts with Dalt lack sufficient amounts of Calcium
• Both Oil-roasted Peanuts with Salt as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil-roasted Peanuts with Dalt have 2.1 times more Saturated Fat and 1.3 times more Protein than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 1.4 times more Carbohydrate than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Roasted Almonds offer comparable quantities of Energy, Fat, Omega 6 and Fiber per 100 calories.
• 100 calories of Oil-roasted Peanuts with Dalt provide inadequate amounts of Carbohydrate
• Both Oil-roasted Peanuts with Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 100 calories.