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

Macros Ratio

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

Macro Nutrients

	Spanish Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Energy	78% 2262kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	210% 203g	97g per day for Men 19-50 years
Saturated Fat	88% 28g	98% 31.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	401% 68.2g	415% 70.5g	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	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	NA	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	99% 37.7g	93% 35.3g	38g per day for Men 19-50 years
Protein	185% 104g	192% 107g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Oil-roasted Valencia 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	223% 2.68mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	395% 63.2mg	356% 57mg	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	74% 0.96mg	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	NA	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

	Spanish Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Calcium	42% 421mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	370% 3.33mg	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	297% 6.83mg	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	181% 1266mg	700mg per day for Men 19-50 years
Potassium	87% 2953mg	71.4% 2429mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	204% 3064mg	1500mg per day for Men 19-50 years
Zinc	76.5% 8.4mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	0.69% 25.4g	0.23% 8.4g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Spanish Peanuts have 7.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Valencia Peanuts with Salt.
• Both Spanish Peanuts and Oil-roasted Valencia Peanuts with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• Both Raw Spanish Peanuts as well as Oil-roasted Valencia 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 Spanish Peanuts vs Oil-roasted Valencia Peanuts with Salt:

• 14 ounces of Spanish Peanuts have 2 times more Calcium, 2.4 times more Iron, 1.5 times more Manganese, 1.2 times more Phosphorus and 1.2 times more Potassium than Oil-roasted Valencia Peanuts with Salt.
• While 14 oz of Oil-roasted Valencia Peanuts with Salt contain 35.1 times more Sodium and 1.5 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Valencia Peanuts with Salt contain similar levels of Copper, Magnesium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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