Comparing Nutrients in 14 ounces Dry-roasted Peanuts VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Dry-roasted Peanuts	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	80.3% 2330kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	96% 30.7g	94% 30g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	397% 67.5g	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	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	27% 19.4g	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	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	93% 35.3g	38g per day for Men 19-50 years
Protein	173% 97g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Oil-roasted Spanish Peanuts	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	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	370% 59.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	78% 1mg	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	125% 500μg	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	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

	Dry-roasted Peanuts	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	23% 230mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	291% 2.62mg	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	78.4% 6.27mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	308% 7.1mg	406% 9.35mg	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	219% 1536mg	700mg per day for Men 19-50 years
Potassium	74% 2516mg	91% 3080mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	0.19% 7.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry-roasted Peanuts vs Oil-roasted Spanish Peanuts:

• Dry-roasted Peanuts, no salt have 2.3 times more Vitamin B2 and 1.8 times more Vitamin B6 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Spanish Peanuts have similar amounts of Vitamin B3 per 14 oz.
• Both Dry-roasted Peanuts, no salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry-roasted Peanuts vs Oil-roasted Spanish Peanuts:

• Dry-roasted Peanuts, no salt have 1.2 times more Selenium and 1.4 times more Zinc than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.7 times more Calcium, 1.5 times more Copper, 1.4 times more Iron and 1.3 times more Manganese than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Spanish Peanuts have similar amounts of Magnesium, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry-roasted Peanuts, no salt have 2.6 times more Omega 3 and 1.2 times more Carbohydrate than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.7 times more Omega 6 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Spanish Peanuts have similar amounts of Energy, Fat, Saturated Fat, Fiber and Protein per 14 oz.
• Both Dry-roasted Peanuts, no salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.