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

Macros Ratio

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

Macro Nutrients

	Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	77.6% 2250kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	94% 30g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	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	49.2% 64g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	26% 18.7g	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	88.8% 33.7g	93% 35.3g	38g per day for Men 19-50 years
Protein	183% 102g	199% 111g	56g per day for Men 19-50 years

Vitamins

	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	212% 2.54mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	370% 59.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	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	238% 953μg	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	220% 33mg	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

	Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	36.5% 365mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	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	227% 18mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	334% 7.68mg	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	213% 1492mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	82.3% 2798mg	91% 3080mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	115% 1719mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.7% 25.8g	0.19% 7.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Oil-roasted Spanish Peanuts with Salt per 14 oz

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

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

• 14 ounces of Peanuts have 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 Peanuts and Oil-roasted Spanish Peanuts with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• Both Raw Peanuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Peanuts have 1.7 times more Copper, 2 times more Iron and 1.6 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 14 oz of Oil-roasted Spanish Peanuts with Salt contain 24.1 times more Sodium than Raw Peanuts.
• Both Peanuts and Oil-roasted Spanish Peanuts with Salt contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Raw Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of macro-nutrients per 14 oz
• Both Peanuts and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 14 ounces.
• Both Raw Peanuts as well as Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3 in 14 ounces.