Comparing Nutrients in 100 calories Oil-Roasted Peanuts VS Almonds

Weight per 100 calories

• Oil-Roasted Peanuts: 16.7g
• Almonds: 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 - Oil-Roasted Peanuts or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Almonds	14%	72%	14%

Macro Nutrients

	Oil-Roasted Peanuts	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.04% 8.76g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	0.4% 0.006g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	12.5% 2.13g	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	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	0.96% 0.7g	1.04% 0.75g	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	0.026% 0.019g	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	% 0.029g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.68g	g per day for Men 19-50 years
Fiber	4.13% 1.57g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	8.36% 4.68g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted 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	1.2% 0.014mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.14% 0.015mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	1.9% 7.6μg	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	7.7% 1.15mg	29.5% 4.43mg	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	Almonds	Recommended Dietary Allowance
Calcium	1% 10mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	19.8% 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	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7% 29.4mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	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	12% 83mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.007% 0.24g	0.021% 0.76g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 3.7 times more Vitamin B3, 2.5 times more Vitamin B5, 3.3 times more Vitamin B6 and 2.6 times more Vitamin B9 than Almonds.
• While Almonds contain 2.5 times more Vitamin B1, 13.2 times more Vitamin B2 and 3.8 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

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

• Almonds contain 4.6 times more Calcium, 2 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Selenium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Almonds have similar amounts of Manganese, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oil-Roasted Peanuts no Salt have 2.2 times more Saturated Fat and 1.3 times more Protein than Almonds.
• While Almonds contain 1.5 times more Carbohydrate and 1.4 times more Fiber than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Almonds have similar amounts of Energy, Fat, Omega 6 and Sugars per 100 kcal.
• Both Oil-Roasted Peanuts no Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.