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

Weight per 300 calories

• Oil-roasted Spanish Peanuts: 51.8g
• Dry-roasted 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 - Oil-roasted Spanish Peanuts or Dry-roasted Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts	18%	71%	11%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Oil-roasted Spanish Peanuts	Dry-roasted Peanuts	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	12.2% 3.9g	12.3% 3.95g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	52% 8.8g	29.2% 4.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.95% 9.04g	8.36% 11g	130g per day for Men 19-50 years
Sugars	NA	3.45% 2.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	12% 4.6g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	26% 14.5g	22.2% 12.4g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	6.47% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	18.3% 0.24mg	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	16.3% 65.3μg	12.4% 49.6μg	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	NA	16.8% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	5.2% 52mg	2.96% 29.6mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	24.3% 0.22mg	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	14.8% 1.2mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	39.7% 0.91mg	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	28.6% 201mg	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	12% 402mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	7.07% 3.9μg	8.64% 4.75μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.1mg	0.2% 3.07mg	1500mg per day for Men 19-50 years
Zinc	9.42% 1.04mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.025% 0.92g	0.025% 0.93g	3700g per day for Men 19-50 years

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

• Oil-roasted Spanish Peanuts have 2.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 2.3 times more Vitamin B2 and 1.8 times more Vitamin B6 than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Dry-roasted Peanuts, no salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Oil-roasted Spanish Peanuts as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Oil-roasted Spanish Peanuts have 1.7 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 1.3 times more Manganese and 1.2 times more Potassium than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 1.4 times more Zinc than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Dry-roasted Peanuts, no salt have similar amounts of Magnesium, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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