Comparing Nutrients in 300 calories Roasted Peanuts with Salt VS Oil-roasted Spanish Peanuts with Salt

Weight per 300 calories

• Roasted Peanuts with Salt: 51g
• Oil-roasted Spanish Peanuts with Salt: 51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Peanuts with Salt	15%	71%	14%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Roasted Peanuts with Salt	Oil-roasted Spanish 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	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	52% 8.8g	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	6.95% 9.04g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	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	12% 4.6g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Peanuts with Salt	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	6.47% 0.078mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	10.2% 0.13mg	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	16.3% 65.3μg	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	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

	Roasted Peanuts with Salt	Oil-roasted Spanish 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	38% 0.34mg	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	53% 1.22mg	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	28.6% 201mg	700mg per day for Men 19-50 years
Potassium	9.53% 324mg	12% 402mg	3400mg per day for Men 19-50 years
Selenium	8.64% 4.75μg	7.07% 3.9μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	15% 224mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	9.42% 1.04mg	11mg per day for Men 19-50 years
Water	0.025% 0.93g	0.025% 0.92g	3700g per day for Men 19-50 years

Roasted Peanuts With Salt VS Oil-roasted Spanish Peanuts With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Roasted Peanuts with Salt vs Oil-roasted Spanish Peanuts with Salt:

• 300 calories of Roasted Peanuts with Salt have 2.3 times more Vitamin B2 and 1.8 times more Vitamin B6 than Oil-roasted Spanish Peanuts with Salt.
• While 300 kcal of Oil-roasted Spanish Peanuts with Salt contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Oil-roasted Spanish Peanuts with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin B2
• Both Dry-roasted Peanuts with Salt as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Peanuts with Salt vs Oil-roasted Spanish Peanuts with Salt:

• 300 calories of Roasted Peanuts with Salt have 1.2 times more Selenium and 1.4 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 300 kcal of Oil-roasted Spanish Peanuts with Salt contain 1.6 times more Copper, 1.5 times more Iron and 1.3 times more Manganese than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Oil-roasted Spanish Peanuts with Salt contain similar levels of Magnesium, Phosphorus, Potassium and Sodium per 300 calories.
• Both Dry-roasted Peanuts with Salt as well as Oil-roasted Spanish 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 Carbohydrate than Oil-roasted Spanish Peanuts with Salt.
• While 300 kcal of Oil-roasted Spanish Peanuts with Salt contain 1.8 times more Omega 6 than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Fiber and Protein per 300 calories.
• Both Dry-roasted Peanuts with Salt as well as Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3 in 300 calories.