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

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Spanish Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	89% 2585kcal	94% 2717kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	101% 32g	123% 39.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	459% 78g	403% 68.6g	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	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	0.5% 0.36g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 18.3g	g per day for Men 19-50 years
Fiber	113% 43g	112% 42.6g	38g per day for Men 19-50 years
Protein	212% 119g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Oil-roasted Peanuts with Dalt	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	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	451% 72.2mg	392% 62.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.03mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	161% 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	136% 544μg	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	4.03% 3.63mg	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	210% 31.5mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	48% 481mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	454% 4.1mg	269% 2.4mg	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	222% 17.7mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	190% 798mg	420mg per day for Men 19-50 years
Manganese	521% 12mg	364% 8.37mg	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	257% 1801mg	700mg per day for Men 19-50 years
Potassium	99% 3375mg	97% 3293mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	97% 1451mg	1500mg per day for Men 19-50 years
Zinc	87.4% 9.6mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.18% 6.58g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Spanish Peanuts has 7.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5 and 2 times more Vitamin B9 than Oil-roasted Peanuts with Dalt.
• While 1 lb of Oil-roasted Peanuts with Salt contains 1.3 times more Vitamin B6 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B3 per one pound.
• Both Raw Spanish Peanuts as well as Oil-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 Oil-roasted Peanuts with Dalt:

• 1 pound of Spanish Peanuts has 1.7 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.4 times more Manganese and 2.2 times more Selenium than Oil-roasted Peanuts with Dalt.
• While 1 lb of Oil-roasted Peanuts with Salt contains 14.5 times more Sodium and 1.5 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt contain similar levels of Magnesium, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil-roasted Peanuts with Salt contains 3.8 times more Omega 3 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Spanish Peanuts provide inadequate amounts of Omega 3