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

Weight per 300 calories

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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts	18%	71%	11%
Oil-roasted Valencia Peanuts	17%	73%	10%

Macro Nutrients

	Oil-roasted Spanish 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	12.2% 3.9g	12.6% 4.02g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	52% 8.8g	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	6.95% 9.04g	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	NA	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% 4.6g	12% 4.53g	38g per day for Men 19-50 years
Protein	26% 14.5g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish 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	13.7% 0.16mg	3.82% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	16.3% 65.3μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Calcium	5.2% 52mg	2.75% 27.5mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	14.8% 1.2mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	19.4% 81.5mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	28.6% 201mg	23.2% 162mg	700mg per day for Men 19-50 years
Potassium	12% 402mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	7.07% 3.9μg	6.95% 3.82μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.1mg	0.2% 3.06mg	1500mg per day for Men 19-50 years
Zinc	9.42% 1.04mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.025% 0.92g	0.029% 1.08g	3700g per day for Men 19-50 years

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

• Oil-roasted Spanish Peanuts have 3.6 times more Vitamin B1 than Oil-roasted Valencia Peanuts.
• While Oil-roasted Valencia Peanuts contain 1.8 times more Vitamin B2 than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Oil-roasted Valencia Peanuts have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Oil-roasted Spanish Peanuts 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 Oil-roasted Spanish Peanuts vs Oil-roasted Valencia Peanuts:

• Oil-roasted Spanish Peanuts have 1.9 times more Calcium, 1.4 times more Iron, 1.4 times more Manganese, 1.2 times more Phosphorus and 1.3 times more Potassium than Oil-roasted Valencia Peanuts.
• While Oil-roasted Valencia Peanuts contain 1.5 times more Zinc than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Oil-roasted Valencia Peanuts have similar amounts of Copper, Magnesium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Oil-roasted Spanish Peanuts and Oil-roasted Valencia Peanuts have similar amounts of macro-nutrients per 300 kcal
• Both Oil-roasted Spanish Peanuts and Oil-roasted Valencia Peanuts have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Oil-roasted Spanish Peanuts as well as Oil-roasted Valencia Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.