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

Macros Ratio

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

Macro Nutrients

	Boiled Peanuts with Salt	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	49.7% 1442kcal	92% 2663kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	109% 35g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	186% 31.5g	259% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	74% 96g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	30.7% 22.2g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 22.2g	g per day for Men 19-50 years
Fiber	105% 40g	100% 38g	38g per day for Men 19-50 years
Protein	109% 61.2g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Roasted 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	98% 1.17mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	407% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	163% 2.1mg	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	85% 340μg	110% 440μg	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	124% 18.6mg	149% 22.4mg	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

	Boiled Peanuts with Salt	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	25% 249mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	216% 1.94mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 72.6μg	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	57.3% 4.6mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	110% 463mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	352% 8.1mg	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	128% 898mg	235% 1647mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	84.6% 2876mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	227% 3406mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	114% 12.6mg	11mg per day for Men 19-50 years
Water	5.12% 190g	0.22% 8.2g	3700g per day for Men 19-50 years

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

• Boiled Peanuts with Salt have 1.7 times more Vitamin B1 than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 3.1 times more Vitamin B2, 2.7 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Dry-roasted Peanuts with Salt have similar amounts of Vitamin B5 and Vitamin E per 1 lb.
• Both Boiled Peanuts with Salt as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Boiled Peanuts with Salt have 1.8 times more Sodium and 23.1 times more Water than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 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.
• Both Boiled Peanuts with Salt and Dry-roasted Peanuts with Salt have similar amounts of Calcium and Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry-roasted Peanuts with Salt contain 1.8 times more Energy, 2.3 times more Fat, 2.5 times more Saturated Fat, 26 times more Omega 3, 1.4 times more Omega 6, 2 times more Sugars and 1.8 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Dry-roasted Peanuts with Salt have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Boiled Peanuts with Salt as well as Dry-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.