Comparing Nutrients in 100 grams Dry-roasted Peanuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry-roasted Peanuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	20.2% 587kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.7g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	24% 7.72g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	6.28% 4.55g	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% 0g	0% 0g	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	% 0g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 4.9g	% 4.38g	g per day for Men 19-50 years
Fiber	22% 8.4g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Oil 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	12.7% 0.15mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	9.08% 0.12mg	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	24.3% 97μg	6.75% 27μg	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	33% 4.93mg	173% 26mg	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

	Dry-roasted Peanuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.8% 58mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	106% 0.96mg	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	19.8% 1.58mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	42.4% 178mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	107% 2.46mg	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	52% 363mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Dry-roasted Peanuts, no salt have 1.7 times more Vitamin B1, 3.9 times more Vitamin B3, 4.4 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4 times more Vitamin B2 and 5.3 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

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

• Dry-roasted Peanuts, no salt have 2.3 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5 times more Calcium, 2.2 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese and 1.3 times more Phosphorus than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil Roasted Almonds have similar amounts of Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry-roasted Peanuts, no salt have 1.8 times more Saturated Fat, more Omega 3 and 1.2 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Omega 6 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil Roasted Almonds have similar amounts of Energy, Fat, Sugars, Fiber and Protein per 100 g.
• Both Dry-roasted Peanuts, no salt as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.