Comparing Nutrients in 100 grams Almonds VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Peanuts	17%	73%	10%

Macro Nutrients

	Almonds	Peanuts	Recommended Dietary Allowance
Energy	20% 579kcal	19.6% 567kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	50.8% 49.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	19.6% 6.28g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	92% 15.6g	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	12.4% 16g	130g per day for Men 19-50 years
Sugars	6% 4.35g	6.5% 4.7g	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	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	37.8% 21g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	75.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	26.8% 0.35mg	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	60% 240μg	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	171% 25.6mg	55.5% 8.33mg	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	Peanuts	Recommended Dietary Allowance
Calcium	27% 269mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	127% 1.14mg	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	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	84% 1.93mg	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	53.7% 376mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	20.7% 705mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.18% 6.5g	3700g per day for Men 19-50 years

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

• Almonds have 8.4 times more Vitamin B2 and 3.1 times more Vitamin E than Raw Peanuts.
• While Raw Peanuts contain 3.1 times more Vitamin B1, 3.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 5.5 times more Vitamin B9 than Almonds.
• Both Almonds as well as Raw Peanuts 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 Peanuts:

• Almonds have 2.9 times more Calcium, 1.6 times more Magnesium and 1.3 times more Phosphorus than Raw Peanuts.
• While Raw Peanuts contain 1.8 times more Selenium and 18 times more Sodium than Almonds.
• Both Almonds and Raw Peanuts have similar amounts of Copper, Iron, Manganese, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Peanuts.
• While Raw Peanuts contain 1.7 times more Saturated Fat and 1.3 times more Omega 6 than Almonds.
• Both Almonds and Raw Peanuts have similar amounts of Energy, Fat, Sugars and Protein per 100 g.
• Both Almonds as well as Raw Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.