Comparing Nutrients in 100 grams Oil-Roasted Peanuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oil-Roasted Peanuts	Blanched Almonds	Recommended Dietary Allowance
Energy	20.7% 599kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.3g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	6.4% 4.63g	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	0.11% 0.08g	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	% 0.08g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 4.03g	% 4.46g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	26% 9.9g	38g per day for Men 19-50 years
Protein	50% 28g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.4% 14mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.5% 0.46mg	8.85% 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	30% 120μg	12.3% 49μg	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	0.89% 0.8mg	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	46% 6.9mg	158% 23.8mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.1% 61mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	59.2% 0.53mg	114% 1.03mg	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% 1.52mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	80.2% 1.85mg	79.8% 1.84mg	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	56.7% 397mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.039% 1.45g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 4 times more Vitamin B3, 3.8 times more Vitamin B5, 4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Vitamin B1, 8 times more Vitamin B2 and 3.4 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Blanched 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 Oil-Roasted Peanuts vs Blanched Almonds:

• Blanched Almonds contain 3.9 times more Calcium, 1.9 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium and 3.2 times more Sodium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Blanched Almonds have similar amounts of Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil-Roasted Peanuts no Salt have 2.2 times more Saturated Fat, 9.5 times more Omega 3, 1.2 times more Omega 6 and 1.3 times more Protein than Blanched Almonds.
• Both Oil-Roasted Peanuts no Salt and Blanched Almonds have similar amounts of Energy, Fat, Carbohydrate, Sugars and Fiber per 100 g.
• Both Oil-Roasted Peanuts no Salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.