Comparing Nutrients in 500 calories Oil-roasted Spanish PeanutsVS Almonds

Weight per 500 calories

Oil-roasted Spanish Peanuts

86.4g

Almonds

86.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Oil-roasted Spanish Peanuts or Almonds?

Macros Ratio

Protein Fat Carbs

Oil-roasted Spanish Peanuts

18%

71%

11%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Oil-roasted Spanish Peanutsvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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43.7%42.3g

Fat

44.5%43g

42.3 gvs43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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20.4%6.52g

Saturated Fat

10.3%3.3g

6.52 gvs3.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.54%0.009g

Omega 3

0.16%0.003g

0.009 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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86.3%14.7g

Omega 6

62.6%10.6g

14.7 gvs10.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.6%15g

Carbohydrate

14.3%18.6g

15 gvs18.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

5.2%3.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs3.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.13%0.095g

≤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]

NA gvs0.095 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.15g

NA gvs0.15 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.4g

NA gvs3.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.2%7.7g

Fiber

28.4%10.8g

7.7 gvs10.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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43%24g

Protein

32.6%18.3g

24 gvs18.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oil-roasted Spanish Peanutsvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23%0.27mg

Vitamin B1

14.8%0.18mg

Thiamine

0.27 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.65%0.073mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.073 mgvs0.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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80.6%13mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

13 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24%1.2mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

1.2 mgvs0.41 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17%0.22mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.22 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27.2%109μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

109 μgvs38 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

148%22mg

Tocopherols and Tocotrienols

NA mgvs22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oil-roasted Spanish Peanutsvs Almonds

8.64%86.4mg

Calcium

23.2%232mg

86.4 mgvs232 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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63.4%0.57mg

Copper

99%0.89mg

0.57 mgvs0.89 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24.6%1.97mg

Iron

40%3.2mg

1.97 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.5%145mg

Magnesium

55.5%233mg

145 mgvs233 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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88.4%2.03mg

Manganese

82%1.9mg

2.03 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

87%39μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47.7%334mg

Phosphorus

59.3%415mg

334 mgvs415 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.7%670mg

Potassium

18.6%633mg

670 mgvs633 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.8%6.48μg

Selenium

6.44%3.54μg

6.48 μgvs3.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.35%5.2mg

Sodium

0.058%0.86mg

5.2 mgvs0.86 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15.7%1.73mg

Zinc

24.5%2.7mg

1.73 mgvs2.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.042%1.54g

Water

0.1%3.8g

1.54 gvs3.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Oil-roasted Spanish Peanuts vs Almonds:

Oil-roasted Spanish Peanuts have 1.5 times more Vitamin B1, 4.1 times more Vitamin B3, 3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Almonds.
While Almonds contain 13.4 times more Vitamin B2 than Oil-roasted Spanish Peanuts.
Both Oil-roasted Spanish Peanuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil-roasted Spanish Peanuts vs Almonds:

Oil-roasted Spanish Peanuts have 1.8 times more Selenium than Almonds.
While Almonds contain 2.7 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium and 1.6 times more Zinc than Oil-roasted Spanish Peanuts.
Both Oil-roasted Spanish Peanuts and Almonds have similar amounts of Manganese, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Oil-roasted Spanish Peanuts have 2 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Almonds.
While Almonds contain 1.4 times more Fiber than Oil-roasted Spanish Peanuts.
Both Oil-roasted Spanish Peanuts and Almonds have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Oil-roasted Spanish Peanuts as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Oil-roasted Spanish PeanutsVS Oil-roasted Valencia PeanutsAlmondsVS Oil-roasted Valencia PeanutsOil-roasted Spanish PeanutsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Oil-roasted Spanish PeanutsVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Oil-roasted Spanish Peanuts or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: