Comparing Nutrients in 14 ounces Boiled Peanuts with Salt VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Boiled Peanuts with Salt	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	43.5% 1262kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	90% 87.4g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	65% 84.4g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	27% 19.4g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	92% 35g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	96% 53.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Roasted 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	85.7% 1.03mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.5% 3.27mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	142% 1.85mg	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	74.4% 298μg	96% 385μg	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	108% 16.3mg	130% 19.6mg	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

	Boiled Peanuts with Salt	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	22% 218mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 63.5μg	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	50% 4mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	96% 405mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	177% 4.06mg	308% 7.1mg	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	112% 786mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	199% 2981mg	108% 1627mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	100% 11mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.19% 7.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Peanuts with Salt vs Roasted Peanuts with Salt:

• Boiled Peanuts with Salt have 1.7 times more Vitamin B1 than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 3.1 times more Vitamin B2, 2.7 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Dry-roasted Peanuts with Salt have similar amounts of Vitamin B5 and Vitamin E per 14 oz.
• Both Boiled Peanuts with Salt as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Boiled Peanuts with Salt vs Roasted Peanuts with Salt:

• Boiled Peanuts with Salt have 1.8 times more Sodium and 23.1 times more Water than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 1.6 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 3.5 times more Potassium, 2.1 times more Selenium and 1.5 times more Zinc than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Dry-roasted Peanuts with Salt have similar amounts of Calcium and Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry-roasted Peanuts with Salt contain 1.8 times more Energy, 2.3 times more Fat, 2.5 times more Saturated Fat, 26 times more Omega 3, 1.4 times more Omega 6, 2 times more Sugars and 1.8 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Dry-roasted Peanuts with Salt have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Boiled Peanuts with Salt as well as Dry-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.