Comparing Nutrients in 100 grams Oil-roasted Virginia Peanuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Almonds	14%	72%	14%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Almonds	Recommended Dietary Allowance
Energy	20% 578kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.6g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	20% 6.35g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	6% 4.35g	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	NA	0.15% 0.11g	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	NA	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	23.4% 8.9g	33% 12.5g	38g per day for Men 19-50 years
Protein	46% 26g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.3% 125μg	11% 44μg	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	NA	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Almonds	Recommended Dietary Allowance
Calcium	8.6% 86mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	115% 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	21% 1.67mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72.3% 506mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	19% 652mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	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	60% 6.62mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.059% 2.17g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Oil-roasted Virginia Peanuts have 1.3 times more Vitamin B1, 4.1 times more Vitamin B3, 3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.8 times more Vitamin B9 than Almonds.
• While Almonds contain 10.2 times more Vitamin B2 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Oil-roasted Virginia Peanuts have 1.2 times more Copper, 1.8 times more Selenium and 2.1 times more Zinc than Almonds.
• While Almonds contain 3.1 times more Calcium, 2.2 times more Iron and 1.4 times more Magnesium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Almonds have similar amounts of Manganese, Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil-roasted Virginia Peanuts have 1.7 times more Saturated Fat, 6.3 times more Omega 3 and 1.2 times more Protein than Almonds.
• While Almonds contain 1.4 times more Fiber than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Almonds have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 100 g.
• Both Oil-roasted Virginia Peanuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.