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

Weight per 300 calories

• Roasted Peanuts with Salt: 51g
• Boiled Peanuts with Salt: 94g

Roasted Peanuts with Salt have 1.8 times more energy per 100g than Boiled Peanuts with Salt. It has very high energy density when compared to other foods. Boiled Peanuts with Salt having high energy density.

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

Macros Ratio

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

Macro Nutrients

	Roasted Peanuts with Salt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	0.059% 0.001g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	38.6% 6.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.36% 11g	15.4% 20g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	3.2% 2.33g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	22% 8.3g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Peanuts with Salt	Boiled 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	6.47% 0.078mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	4.57% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	11% 0.14mg	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	12.4% 49.6μg	17.7% 70.8μg	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	16.8% 2.5mg	25.8% 3.87mg	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

	Roasted Peanuts with Salt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	2.96% 29.6mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	52.3% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 8.18μg	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	10% 0.81mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	42% 0.97mg	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	26.5% 186mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	9.53% 324mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	8.64% 4.75μg	7.55% 4.15μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	47.2% 708mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.025% 0.93g	1.07% 39.4g	3700g per day for Men 19-50 years

Roasted Peanuts With Salt VS Boiled Peanuts With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Peanuts with Salt have 1.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B6 than Boiled Peanuts with Salt.
• While 300 kcal of Boiled Peanuts with Salt contain 3.1 times more Vitamin B1, 1.5 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.5 times more Vitamin E than Dry-roasted Peanuts with Salt.
• 300 calories of Boiled Peanuts with Salt have insufficient amounts of Vitamin B2
• Both Dry-roasted Peanuts with Salt as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Roasted Peanuts with Salt have 1.9 times more Potassium than Boiled Peanuts with Salt.
• While 300 kcal of Boiled Peanuts with Salt contain 2.2 times more Copper and 3.4 times more Sodium than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Boiled Peanuts with Salt contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 300 calories.
• 300 calories of Boiled Peanuts with Salt lack sufficient amounts of Potassium
• Both Dry-roasted Peanuts with Salt as well as Boiled Peanuts with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Peanuts with Salt have 1.2 times more Fat and 1.4 times more Saturated Fat than Boiled Peanuts with Salt.
• While 300 kcal of Boiled Peanuts with Salt contain 1.3 times more Omega 6, 1.8 times more Carbohydrate and 1.9 times more Fiber than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Boiled Peanuts with Salt offer comparable quantities of Energy and Protein per 300 calories.
• Both Dry-roasted Peanuts with Salt as well as Boiled Peanuts with Salt provide inadequate amounts of Omega 3 in 300 calories.