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

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	88.7% 2572kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	415% 70.6g	453% 77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	61% 79g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	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	101% 38.6g	106% 40.4g	38g per day for Men 19-50 years
Protein	209% 117g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Peanuts	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	242% 2.9mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.7mg	423% 67.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.03mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	89.3% 1.16mg	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	272% 1089μg	143% 572μg	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	252% 37.8mg	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

	Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	41.7% 417mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	577% 5.2mg	333% 3mg	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	260% 20.8mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	381% 8.77mg	464% 10.7mg	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	244% 1706mg	251% 1755mg	700mg per day for Men 19-50 years
Potassium	94% 3198mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	131% 1964mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	0.22% 8.07g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Peanuts has 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Spanish Peanuts with Salt.
• Both Peanuts and Oil-roasted Spanish Peanuts with Salt provide similar amounts of Vitamin B3 per one pound.
• Both Raw Peanuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Peanuts has 1.7 times more Copper, 2 times more Iron and 1.6 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 1 lb of Oil-roasted Spanish Peanuts with Salt contains 24.1 times more Sodium than Raw Peanuts.
• Both Peanuts and Oil-roasted Spanish Peanuts with Salt contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• Both Raw Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of macro-nutrients per 1 lb
• Both Peanuts and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per one pound.
• Both Raw Peanuts as well as Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3 in one pound.