Comparing Nutrients in 100 calories Oil-Roasted Peanuts VS Dry-roasted Peanuts

Weight per 100 calories

• Oil-Roasted Peanuts: 16.7g
• Dry-roasted Peanuts: 17g

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

Which food has more nutrients per 100 calories - Oil-Roasted Peanuts or Dry-roasted Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Oil-Roasted Peanuts	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.04% 8.76g	8.72% 8.46g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.4% 0.006g	0.28% 0.004g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	9.74% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.96% 2.55g	2.8% 3.62g	130g per day for Men 19-50 years
Sugars	0.96% 0.7g	1.15% 0.83g	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	0.018% 0.013g	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	% 0.013g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.83g	g per day for Men 19-50 years
Fiber	4.13% 1.57g	3.77% 1.43g	38g per day for Men 19-50 years
Protein	8.36% 4.68g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	2.16% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.14% 0.015mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	6.1% 0.079mg	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	5% 20μg	4.13% 16.5μg	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	0.15% 0.13mg	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	7.7% 1.15mg	5.6% 0.84mg	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	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	1% 10mg	0.99% 9.9mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	8.1% 0.073mg	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	3.17% 0.25mg	3.36% 0.27mg	8mg per day for Men 19-50 years
Magnesium	7% 29.4mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	13.2% 0.3mg	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	9.47% 66.3mg	8.83% 62mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.068% 1.02mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.007% 0.24g	0.008% 0.31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oil-Roasted Peanuts vs Dry-roasted Peanuts:

• Oil-Roasted Peanuts no Salt have 1.2 times more Vitamin B9 and 1.4 times more Vitamin E than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 1.8 times more Vitamin B1 and 2.3 times more Vitamin B2 than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dry-roasted Peanuts, no salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Oil-Roasted Peanuts no Salt as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oil-Roasted Peanuts vs Dry-roasted Peanuts:

• Oil-Roasted Peanuts no Salt have 1.2 times more Copper than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 2.9 times more Selenium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dry-roasted Peanuts, no salt have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oil-Roasted Peanuts no Salt have 1.5 times more Omega 6 than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 1.4 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dry-roasted Peanuts, no salt have similar amounts of Energy, Fat, Saturated Fat, Sugars, Fiber and Protein per 100 kcal.
• Both Oil-Roasted Peanuts no Salt as well as Dry-roasted Peanuts, no salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.