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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

Nutrient Comparison: Roasted Peanuts with Salt VS Boiled Peanuts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Peanuts with Salt versus 14 oz of Boiled Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Peanuts with Salt have 3.1 times more Vitamin B2, 2.7 times more Vitamin B3, 1.2 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.2 times more Vitamin E than Boiled Peanuts with Salt.
• While 14 oz of Boiled Peanuts with Salt contain 1.7 times more Vitamin B1 than Dry-roasted Peanuts with Salt.
• Both Dry-roasted Peanuts with Salt as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Roasted Peanuts with Salt have 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.
• While 14 oz of Boiled Peanuts with Salt contain 1.8 times more Sodium than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Boiled Peanuts with Salt contain similar levels of Calcium and Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Peanuts with Salt have 1.8 times more Energy, 2.3 times more Fat, 2.5 times more Saturated Fat, 1.4 times more Omega 6, 2 times more Sugars and 1.8 times more Protein than Boiled Peanuts with Salt.
• Both Roasted Peanuts with Salt and Boiled Peanuts with Salt offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• Both Dry-roasted Peanuts with Salt as well as Boiled Peanuts with Salt provide inadequate amounts of Omega 3 in 14 ounces.