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

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Spanish Peanuts	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	197% 5700kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	511% 496g	227% 220g	97g per day for Men 19-50 years
Saturated Fat	222% 71g	95% 30.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1011% 172g	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	122% 158g	164% 213g	130g per day for Men 19-50 years
Sugars	NA	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	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	250% 95g	232% 88g	38g per day for Men 19-50 years
Protein	467% 262g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	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	563% 6.75mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	995% 159mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	354% 17.7mg	165% 8.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	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	600% 2400μg	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	NA	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

	Spanish Peanuts	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	106% 1060mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	1000% 9mg	554% 5mg	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	489% 39mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	1148% 26.4mg	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	554% 3880mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	501% 7510mg	1500mg per day for Men 19-50 years
Zinc	193% 21mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	1.73% 64g	11.3% 418g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Spanish Peanuts 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 Spanish Peanuts vs Boiled Peanuts with Salt:

• 1 kilogram of Spanish Peanuts has 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Raw Spanish Peanuts 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 Spanish Peanuts vs Boiled Peanuts with Salt:

• 1 kilogram of Spanish Peanuts has 1.9 times more Calcium, 1.8 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 4.1 times more Potassium and 1.6 times more Selenium than Boiled Peanuts with Salt.
• While 1 kg of Boiled Peanuts with Salt contains 34.1 times more Sodium than Raw Spanish Peanuts.
• Both Spanish Peanuts and Boiled Peanuts with Salt contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spanish Peanuts has 1.8 times more Energy, 2.3 times more Fat, 2.3 times more Saturated Fat, 2.5 times more Omega 6 and 1.9 times more Protein than Boiled Peanuts with Salt.
• While 1 kg of Boiled Peanuts with Salt contains 1.3 times more Carbohydrate than Raw Spanish Peanuts.
• Both Spanish Peanuts and Boiled Peanuts with Salt offer comparable quantities of Fiber per one kilogram.
• Both Raw Spanish Peanuts as well as Boiled Peanuts with Salt provide inadequate amounts of Omega 3 in one kilogram.