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

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Spanish Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	78% 2262kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	88% 28g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	401% 68.2g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	NA	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	99% 37.7g	98% 37.3g	38g per day for Men 19-50 years
Protein	185% 104g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	223% 2.68mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	395% 63.2mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	NA	184% 27.5mg	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

	Spanish Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	42% 421mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	235% 2.1mg	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	194% 15.5mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	318% 7.32mg	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	220% 1540mg	225% 1576mg	700mg per day for Men 19-50 years
Potassium	87% 2953mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	76.5% 8.4mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.69% 25.4g	0.16% 5.75g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Spanish Peanuts have 7.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5 and 2 times more Vitamin B9 than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.3 times more Vitamin B6 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B3 per 14 ounces.
• Both Raw Spanish Peanuts as well as Oil-roasted 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 Spanish Peanuts vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Spanish Peanuts have 1.7 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.4 times more Manganese and 2.2 times more Selenium than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 14.5 times more Sodium and 1.5 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt contain similar levels of Magnesium, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil-roasted Peanuts with Salt contain 3.8 times more Omega 3 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 14 ounces.
• 14 ounces of Spanish Peanuts provide inadequate amounts of Omega 3