Comparing Nutrients in 100 calories Spanish Peanuts VS Oil-roasted Spanish Peanuts with Salt

Weight per 100 calories

• Spanish Peanuts: 17.5g
• Oil-roasted Spanish Peanuts with Salt: 17.3g

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

Which food has more nutrients per 100 calories - Spanish Peanuts or Oil-roasted Spanish Peanuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Spanish Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	8.73% 8.47g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	4.08% 1.3g	32g per day for Men 19-50 years
Omega 3	0.11% 0.002g	0.11% 0.002g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	17.3% 2.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.14% 2.78g	2.3% 3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.4% 1.67g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	8.64% 4.84g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.87% 0.12mg	4.56% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.82% 0.024mg	1.13% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	3.4% 0.044mg	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	10.5% 42μg	5.44% 21.8μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	1.86% 18.6mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	12.7% 0.11mg	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	8.57% 0.69mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	7.85% 33mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	17.7% 0.41mg	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	9.72% 68mg	9.55% 67mg	700mg per day for Men 19-50 years
Potassium	3.84% 131mg	3.94% 134mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.26μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.86mg	5% 74.8mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.37mg	3.14% 0.35mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.008% 0.31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Spanish Peanuts vs Oil-roasted Spanish Peanuts with Salt:

• Raw Spanish Peanuts have 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Spanish Peanuts with Salt.
• Both Raw Spanish Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Spanish Peanuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Spanish Peanuts vs Oil-roasted Spanish Peanuts with Salt:

• Raw Spanish Peanuts have 1.4 times more Copper and 1.7 times more Iron than Oil-roasted Spanish Peanuts with Salt.
• While Oil-roasted Spanish Peanuts with Salt contain 19.4 times more Sodium than Raw Spanish Peanuts.
• Both Raw Spanish Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Raw Spanish Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of macro-nutrients per 100 kcal
• Both Raw Spanish Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Raw Spanish Peanuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.