Comparing Nutrients in 300 calories Peanuts VS Spanish Peanuts

Weight per 300 calories

• Peanuts: 53g
• Spanish Peanuts: 52.6g

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

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

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Peanuts	Spanish Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	0.099% 0.002g	0.33% 0.005g	1.6g per day for Men 19-50 years
Omega 6	48.4% 8.23g	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	6.56% 8.53g	6.4% 8.33g	130g per day for Men 19-50 years
Sugars	3.44% 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	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	12% 4.5g	13% 5g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Peanuts	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	28.2% 0.34mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	5.47% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	52.4% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	31.7% 127μg	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	29.4% 4.4mg	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

	Peanuts	Spanish Peanuts	Recommended Dietary Allowance
Calcium	4.87% 48.7mg	5.58% 55.8mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	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	30.3% 2.42mg	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	28.4% 199mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	6.93% 3.8μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	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	0.093% 3.44g	0.091% 3.36g	3700g per day for Men 19-50 years

Peanuts VS Spanish Peanuts Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Spanish Peanuts contain 1.3 times more Vitamin B3 than Raw Peanuts.
• Both Peanuts and Spanish Peanuts provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 calories.
• Both Raw Peanuts 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 Peanuts vs Spanish Peanuts:

• 300 calories of Peanuts have 1.3 times more Copper and 1.6 times more Zinc than Spanish Peanuts.
• While 300 kcal of Raw Spanish Peanuts contain 1.4 times more Manganese than Raw Peanuts.
• Both Peanuts and Spanish Peanuts contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Selenium per 300 calories.
• Both Raw Peanuts as well as Raw Spanish Peanuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Raw Peanuts and Raw Spanish Peanuts have similar amounts of macro-nutrients per 300 kcal
• Both Peanuts and Spanish Peanuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 300 calories.
• Both Raw Peanuts as well as Raw Spanish Peanuts provide inadequate amounts of Omega 3 in 300 calories.