When many nutrients are involved, it doesn't matter whether you eat almonds or peanuts, because they are almost equal. Every 1 ounce of dry roasted almonds contains 170 calories, 6 grams of protein and 3 grams of fiber. The same serving of peanuts contains 166 calories, about 7g in protein and 2g in fiber.
The number of nuts in 1 oz depends on the size of nuts. It is usually described as several, but according to the nutrition database of the US Department of Agriculture, for those who like precision, the serving of 1 oz is 22 whole almonds and 32 peanuts. Almonds and peanuts contain the same vitamins, but the contents are different.
If you need to increase the intake of antioxidant vitamin E, you can choose almonds. Their recommended intake is 45% of the daily recommended intake (RDA), that is, 1 ounce, which is three times that of peanuts. . On the other hand, peanuts are a good source of B vitamins, especially folic acid and nicotinic acid. One ounce of peanuts contains 10% folic acid RDA and about 24% nicotinic acid RDA. Almonds contain only half of folic acid and a quarter of nicotinic acid in peanuts.
There is little difference in fat content. The weight of almond is 1g, in which 15g and the total fat in peanut is 14g. A large part of fat (80% in peanuts and 88% in almonds) consists of unsaturated fat. These healthy fats reduce the risk of cardiovascular diseases by lowering the cholesterol content in the blood and resisting inflammation. According to the data of the Institute of Medicine, about 20% to 35% of the daily calories should come from fat, and as much as possible from unsaturated fat.
In terms of food value, it really depends on the choice. Personally, these are my two favorite snacks.
Almonds are expensive, peanuts are cheap.