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

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Spanish Peanuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	89% 2585kcal	92% 2663kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	101% 32g	109% 35g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	459% 78g	259% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 72g	74% 96g	130g per day for Men 19-50 years
Sugars	NA	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	113% 43g	100% 38g	38g per day for Men 19-50 years
Protein	212% 119g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	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	255% 3.06mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	451% 72.2mg	407% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.03mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	272% 1089μg	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	NA	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

	Spanish Peanuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	48% 481mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	454% 4.1mg	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	222% 17.7mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	521% 12mg	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	251% 1760mg	235% 1647mg	700mg per day for Men 19-50 years
Potassium	99% 3375mg	84.6% 2876mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	87.4% 9.6mg	114% 12.6mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Peanuts VS Roasted Peanuts with Salt per 1 lb

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

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

• 1 pound of Spanish Peanuts has 4.4 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.5 times more Vitamin B9 than Roasted Peanuts with Salt.
• While 1 lb of Dry-roasted Peanuts with Salt contains 1.5 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Roasted Peanuts with Salt provide similar amounts of Vitamin B3 per one pound.
• Both Raw Spanish Peanuts as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Spanish Peanuts has 1.8 times more Calcium, 2.1 times more Copper, 2.5 times more Iron and 1.5 times more Manganese than Roasted Peanuts with Salt.
• While 1 lb of Dry-roasted Peanuts with Salt contains 1.3 times more Selenium, 18.6 times more Sodium and 1.3 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Roasted Peanuts with Salt contain similar levels of Magnesium, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Spanish Peanuts has 1.8 times more Omega 6 than Roasted Peanuts with Salt.
• While 1 lb of Dry-roasted Peanuts with Salt contains 1.3 times more Carbohydrate than Raw Spanish Peanuts.
• Both Spanish Peanuts and Roasted Peanuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Fiber and Protein per one pound.
• Both Raw Spanish Peanuts as well as Dry-roasted Peanuts with Salt provide inadequate amounts of Omega 3 in one pound.