Comparing Nutrients in 1 kilogram Boiled Peanuts with Salt VS Oil-roasted Spanish Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Boiled Peanuts with Salt	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	110% 3180kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	506% 490g	97g per day for Men 19-50 years
Saturated Fat	95% 30.6g	236% 75.6g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	409% 69.5g	1000% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	134% 175g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	232% 88g	234% 89g	38g per day for Men 19-50 years
Protein	241% 135g	500% 280g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	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	216% 2.6mg	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	933% 149mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	197% 2.56mg	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	188% 750μg	315% 1260μg	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	273% 41mg	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

	Boiled Peanuts with Salt	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	55% 550mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	734% 6.6mg	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	126% 10mg	285% 23mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	1024% 23.6mg	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	283% 1980mg	553% 3870mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	228% 7760mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	501% 7510mg	289% 4330mg	1500mg per day for Men 19-50 years
Zinc	166% 18.3mg	182% 20mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Oil-roasted Spanish Peanuts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Peanuts with Salt versus 1 kg of Oil-roasted Spanish Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Peanuts with Salt vs Oil-roasted Spanish Peanuts with Salt:

• 1 kg of Oil-roasted Spanish Peanuts with Salt contains 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Oil-roasted Spanish Peanuts with Salt provide similar amounts of Vitamin B1 per one kilogram.
• Both Boiled Peanuts with Salt as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Peanuts with Salt vs Oil-roasted Spanish Peanuts with Salt:

• 1 kilogram of Boiled Peanuts with Salt has 1.7 times more Sodium than Oil-roasted Spanish Peanuts with Salt.
• While 1 kg of Oil-roasted Spanish Peanuts with Salt contains 1.8 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 4.3 times more Potassium and 1.7 times more Selenium than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Oil-roasted Spanish Peanuts with Salt contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Peanuts with Salt has 1.2 times more Carbohydrate than Oil-roasted Spanish Peanuts with Salt.
• While 1 kg of Oil-roasted Spanish Peanuts with Salt contains 1.8 times more Energy, 2.2 times more Fat, 2.5 times more Saturated Fat, 2.4 times more Omega 6 and 2.1 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Fiber per one kilogram.
• Both Boiled Peanuts with Salt as well as Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3 in one kilogram.