Comparing Nutrients in 1 kilogram Roasted Peanuts with Salt VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Peanuts with Salt	15%	71%	14%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Roasted Peanuts with Salt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	202% 5870kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	227% 220g	97g per day for Men 19-50 years
Saturated Fat	241% 77.2g	95% 30.6g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	571% 97g	409% 69.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	164% 213g	130g per day for Men 19-50 years
Sugars	67.6% 49g	34% 24.7g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 49g	NA	g per day for Men 19-50 years
Fiber	221% 84g	232% 88g	38g per day for Men 19-50 years
Protein	435% 244g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Roasted Peanuts with Salt	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	127% 1.52mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.97mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	897% 144mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	165% 8.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.66mg	117% 1.52mg	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	243% 970μg	188% 750μg	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	329% 49.3mg	273% 41mg	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

	Roasted Peanuts with Salt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	58% 580mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	554% 5mg	0.9mg per day for Men 19-50 years
Fluoride	4% 160μg	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	198% 16mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	424% 1780mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	445% 10.2mg	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	519% 3630mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	186% 6340mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	273% 4100mg	501% 7510mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	0.49% 18g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Peanuts with Salt VS Boiled Peanuts with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Peanuts with Salt vs Boiled Peanuts with Salt:

• 1 kilogram of Roasted Peanuts with Salt has 3.1 times more Vitamin B2, 2.7 times more Vitamin B3, 1.2 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.2 times more Vitamin E than Boiled Peanuts with Salt.
• While 1 kg of Boiled Peanuts with Salt contains 1.7 times more Vitamin B1 than Dry-roasted Peanuts with Salt.
• Both Dry-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 one kilogram.

Comparing minerals per 1 kilogram for Roasted Peanuts with Salt vs Boiled Peanuts with Salt:

• 1 kilogram of Roasted Peanuts with Salt has 1.6 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 3.5 times more Potassium, 2.1 times more Selenium and 1.5 times more Zinc than Boiled Peanuts with Salt.
• While 1 kg of Boiled Peanuts with Salt contains 1.8 times more Sodium than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Boiled Peanuts with Salt contain similar levels of Calcium and Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Peanuts with Salt has 1.8 times more Energy, 2.3 times more Fat, 2.5 times more Saturated Fat, 1.4 times more Omega 6, 2 times more Sugars and 1.8 times more Protein than Boiled Peanuts with Salt.
• Both Roasted Peanuts with Salt and Boiled Peanuts with Salt offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Dry-roasted Peanuts with Salt as well as Boiled Peanuts with Salt provide inadequate amounts of Omega 3 in one kilogram.