Comparing Nutrients in 100 grams Almonds VS Oil-Roasted Peanuts

Macros Ratio

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

Macro Nutrients

	Almonds	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	20% 579kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	11.7% 15.3g	130g per day for Men 19-50 years
Sugars	6% 4.35g	5.77% 4.18g	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	0.15% 0.11g	0.11% 0.08g	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	% 0.17g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 4.03g	g per day for Men 19-50 years
Fiber	33% 12.5g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	37.8% 21g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil-Roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	86.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	30% 120μg	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	0.89% 0.8mg	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	171% 25.6mg	46% 6.9mg	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

	Almonds	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	27% 269mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	59.2% 0.53mg	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	46.4% 3.7mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	80.2% 1.85mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.039% 1.45g	3700g per day for Men 19-50 years

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

• Almonds have 2.4 times more Vitamin B1, 12.8 times more Vitamin B2 and 3.7 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• While Oil-Roasted Peanuts no Salt contain 3.8 times more Vitamin B3, 2.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Almonds.
• Both Almonds as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

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

• Almonds have 4.4 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium, 1.2 times more Phosphorus and 1.2 times more Selenium than Oil-Roasted Peanuts no Salt.
• Both Almonds and Oil-Roasted Peanuts no Salt have similar amounts of Manganese, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.4 times more Carbohydrate and 1.3 times more Fiber than Oil-Roasted Peanuts no Salt.
• While Oil-Roasted Peanuts no Salt contain 2.3 times more Saturated Fat, 12.7 times more Omega 3 and 1.3 times more Protein than Almonds.
• Both Almonds and Oil-Roasted Peanuts no Salt have similar amounts of Energy, Fat, Omega 6 and Sugars per 100 g.
• Both Almonds as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.