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

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oil-Roasted Peanuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	20.7% 599kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	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	11.7% 15.3g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	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	0.11% 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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 4.03g	% 4.38g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	50% 28g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Oil-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	7.1% 0.085mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.4% 14mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.5% 0.46mg	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	30% 120μg	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	0.89% 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	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

	Oil-Roasted Peanuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.1% 61mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	59.2% 0.53mg	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% 1.52mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	80.2% 1.85mg	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	56.7% 397mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	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	30% 3.28mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.039% 1.45g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 3.8 times more Vitamin B3, 5.2 times more Vitamin B5, 3.9 times more Vitamin B6 and 4.4 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.8 times more Vitamin B2 and 3.8 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Oil Roasted Almonds have similar amounts of Vitamin B1 per 100 g.
• Both Oil-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 Oil-Roasted Peanuts vs Oil Roasted Almonds:

• Oil Roasted Almonds contain 4.8 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium and 1.3 times more Manganese than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Oil Roasted Almonds have similar amounts of Phosphorus, Potassium, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil-Roasted Peanuts no Salt have 2.1 times more Saturated Fat, more Omega 3 and 1.3 times more Protein than Oil Roasted Almonds.
• Both Oil-Roasted Peanuts no Salt and Oil Roasted Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars and Fiber per 100 g.
• Both Oil-Roasted Peanuts no Salt as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.