Comparing Nutrients in 300 calories Boiled Peanuts with Salt VS Spanish Peanuts

Weight per 300 calories

• Boiled Peanuts with Salt: 94g
• Spanish Peanuts: 52.6g

Raw Spanish Peanuts have 1.8 times more energy per unit of mass than Boiled Peanuts with Salt, which is very high in comparison to other foods. Boiled Peanuts with Salt having high energy density.

Discover which food has more nutrients per 300 calories - Boiled Peanuts with Salt or Spanish Peanuts?

Macros Ratio

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

Macro Nutrients

	Boiled Peanuts with Salt	Spanish Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	0.059% 0.001g	0.33% 0.005g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.56g	53.2% 9.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	6.4% 8.33g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	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	22% 8.3g	13% 5g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.57% 0.059mg	5.47% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	52.4% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	14% 0.18mg	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	17.7% 70.8μg	31.6% 126μg	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	25.8% 3.87mg	NA	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	Spanish Peanuts	Recommended Dietary Allowance
Calcium	5.2% 52mg	5.58% 55.8mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	52.6% 0.47mg	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	12% 0.95mg	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	60.4% 1.4mg	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	26.7% 187mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	7.55% 4.15μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	47.2% 708mg	0.77% 11.6mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	0.091% 3.36g	3700g per day for Men 19-50 years

Boiled Peanuts With Salt VS Spanish Peanuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Peanuts with Salt or Spanish Peanuts?

Lets compare vitamin content per 300 calories of Boiled Peanuts with Salt vs Spanish Peanuts:

• 300 kcal of Raw Spanish Peanuts contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Spanish Peanuts provide similar amounts of Vitamin B5 per 300 calories.
• Both Boiled Peanuts with Salt as well as Raw Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Boiled Peanuts with Salt vs Spanish Peanuts:

• 300 calories of Boiled Peanuts with Salt have 61.2 times more Sodium and 1.5 times more Zinc than Spanish Peanuts.
• While 300 kcal of Raw Spanish Peanuts contain 2.2 times more Iron, 1.4 times more Manganese and 2.3 times more Potassium than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Spanish Peanuts contain similar levels of Copper, Magnesium, Phosphorus and Selenium per 300 calories.
• 300 calories of Boiled Peanuts with Salt lack sufficient amounts of Potassium
• Both Boiled Peanuts with Salt as well as Raw Spanish Peanuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Peanuts with Salt have 2.4 times more Carbohydrate and 1.7 times more Fiber than Spanish Peanuts.
• While 300 kcal of Raw Spanish Peanuts contain 1.3 times more Fat, 1.3 times more Saturated Fat and 1.4 times more Omega 6 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Spanish Peanuts offer comparable quantities of Energy and Protein per 300 calories.
• Both Boiled Peanuts with Salt as well as Raw Spanish Peanuts provide inadequate amounts of Omega 3 in 300 calories.