Comparing Nutrients in 300 calories Dry-roasted Peanuts VS Oil-roasted Valencia Peanuts

Weight per 300 calories

• Dry-roasted Peanuts: 51g
• Oil-roasted Valencia Peanuts: 51g

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

Which food has more nutrients per 300 calories - Dry-roasted Peanuts or Oil-roasted Valencia Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Oil-roasted Valencia Peanuts	17%	73%	10%

Macro Nutrients

	Dry-roasted Peanuts	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	12.6% 4.02g	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	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	8.36% 11g	6.4% 8.3g	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% 4.53g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Oil-roasted Valencia Peanuts	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	3.82% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	9.52% 0.12mg	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% 64μg	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

	Dry-roasted Peanuts	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Calcium	2.96% 29.6mg	2.75% 27.5mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	47.4% 0.43mg	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	10% 0.81mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	19.4% 81.5mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	38% 0.88mg	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	23.2% 162mg	700mg per day for Men 19-50 years
Potassium	9.53% 324mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	8.64% 4.75μg	6.95% 3.82μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.07mg	0.2% 3.06mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.025% 0.93g	0.029% 1.08g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry-roasted Peanuts vs Oil-roasted Valencia Peanuts:

• Dry-roasted Peanuts, no salt have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B6 than Oil-roasted Valencia Peanuts.
• While Oil-roasted Valencia Peanuts contain 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Valencia Peanuts have similar amounts of Vitamin B3 per 300 kcal.
• Both Dry-roasted Peanuts, no salt as well as Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry-roasted Peanuts vs Oil-roasted Valencia Peanuts:

• Dry-roasted Peanuts, no salt have 1.2 times more Selenium than Oil-roasted Valencia Peanuts.
• While Oil-roasted Valencia Peanuts contain 2 times more Copper than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Valencia Peanuts have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.
• Both Dry-roasted Peanuts, no salt as well as Oil-roasted Valencia Peanuts have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry-roasted Peanuts, no salt have 1.3 times more Carbohydrate than Oil-roasted Valencia Peanuts.
• While Oil-roasted Valencia Peanuts contain 1.8 times more Omega 6 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Valencia Peanuts have similar amounts of Energy, Fat, Saturated Fat, Fiber and Protein per 300 kcal.
• Both Dry-roasted Peanuts, no salt as well as Oil-roasted Valencia Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.