CALORIC DENSITY
Peanuts, all types, raw
Almonds
5.67
5.75
16087
12061
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 9g
Protein = 7g
Carbohydrates = 6g
Carbohydrates = 8g
Fat = 17g
Fat = 17g
Fiber = 3g
Fiber = 4g
Monounsaturated = 9g
Monounsaturated = 11g
Polyunsaturated = 5g
Polyunsaturated = 4g
Saturated Fat = 2g
Saturated Fat = 1g
Protein 9g 7g Carbohydrate 6g 8g Fiber 3g 4g Fat 17g 17g Monounsat. Fat 9g 17g Polyunsat. Fat 5g 4g Saturated Fat 2g 1g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 4%
Choline = 4%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 24%
Vitamin E = 76%
Vitamin K = 0%
Vitamin K = 0%
Choline 4% 4% Vitamin A 0% 0% Vitamin C 0% 0% Vitamin E 24% 76% Vitamin K 0% 0%
Almonds have significantly more Vitamins E than peanuts. Peanuts are a good source of Vitamin E, Thiamin, Niacin, Phosphorus, Iron. Almonds are a good source of Riboflavin, Magnesium, Phosphorus, Iron. Almonds are a great source of Vitamin E.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 23%
Vitamin B1 = 7%
Vitamin B2 = 4%
Vitamin B2 = 32%
Vitamin B3 = 36%
Vitamin B3 = 10%
Vitamin B5 = 13%
Vitamin B5 = 3%
Vitamin B6 = 11%
Vitamin B6 = 5%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 23% 7% Vitamin B2 4% 32% Vitamin B3 36% 10% Vitamin B5 13% 3% Vitamin B6 11% 5% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 0%
Potassium = 7%
Potassium = 7%
Calcium = 6%
Calcium = 18%
Magnesium = 17%
Magnesium = 27%
Phosphorus = 23%
Phosphorus = 29%
Iron = 27%
Iron = 22%
Manganese = 30%
Manganese = 35%
Selenium = 6%
Selenium = 2%
Copper = 40%
Copper = 35%
Zinc = 12%
Zinc = 11%
Sodium 0% 0% Potasium 7% 7% Calcium 6% 18% Magnesium 17% 27% Phosphorus 23% 29% Iron 27% 22% Manganese 30% 35% Selenium 6% 2% Copper 40% 35% Zinc 12% 11%
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