Comparing Nutrients in 14 ounces Oil-roasted Peanuts with Dalt VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	82% 2377kcal	43.5% 1262kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	90% 87.4g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	38% 12g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	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	46.6% 60.6g	65% 84.4g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	92% 35g	38g per day for Men 19-50 years
Protein	199% 111g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	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	28% 0.34mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	343% 55mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	184% 27.5mg	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

	Oil-roasted Peanuts with Dalt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	24.2% 242mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	220% 2mg	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	75.4% 6.03mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	166% 699mg	96% 405mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	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	225% 1576mg	112% 786mg	700mg per day for Men 19-50 years
Potassium	84.7% 2881mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	84.7% 1270mg	199% 2981mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	0.16% 5.75g	4.5% 166g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil-roasted Peanuts with Dalt vs Boiled Peanuts with Salt:

• Oil-roasted Peanuts with Salt have 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 3 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.7 times more Vitamin E than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 3 times more Vitamin B1 than Oil-roasted Peanuts with Salt.
• Both Oil-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 oz.

Comparing minerals per 14 ounces for Oil-roasted Peanuts with Dalt vs Boiled Peanuts with Salt:

• Oil-roasted Peanuts with Salt have 1.5 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 4 times more Potassium and 1.8 times more Zinc than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.3 times more Selenium, 2.3 times more Sodium and 28.8 times more Water than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Salt and Boiled Peanuts with Salt have similar amounts of Calcium and Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil-roasted Peanuts with Salt have 1.9 times more Energy, 2.4 times more Fat, 2.8 times more Saturated Fat, 38 times more Omega 3, 2.2 times more Omega 6, 1.7 times more Sugars and 2.1 times more Protein than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.4 times more Carbohydrate than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Salt and Boiled Peanuts with Salt have similar amounts of Fiber per 14 oz.
• Both Oil-roasted Peanuts with Salt as well as Boiled Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.