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

Weight per 300 calories

• Spanish Peanuts: 52.6g
• Oil-roasted Peanuts with Dalt: 50g

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

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

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Spanish Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	0.33% 0.005g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	53.2% 9.05g	44.5% 7.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.4% 8.33g	5.88% 7.64g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	13% 5g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	3.55% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.47% 0.071mg	3.43% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	43.3% 6.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.8% 0.23mg	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	31.6% 126μg	15% 60μg	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	0.45% 0.4mg	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	23% 3.48mg	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

	Spanish Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	5.58% 55.8mg	3.06% 30.6mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	29.7% 0.27mg	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	25.7% 2.06mg	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	40% 0.92mg	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	29% 204mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	3% 1.65μg	55μg per day for Men 19-50 years
Sodium	0.77% 11.6mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.091% 3.36g	0.02% 0.73g	3700g per day for Men 19-50 years

Spanish Peanuts VS Oil-roasted Peanuts With Dalt Nutrients Per 300 Kcal

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

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

• 300 calories of Spanish Peanuts have 8.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Oil-roasted Peanuts with Dalt.
• While 300 kcal of Oil-roasted Peanuts with Salt contain 1.3 times more Vitamin B6 than Raw Spanish Peanuts.
• 300 calories of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin B1
• Both Raw Spanish Peanuts as well as Oil-roasted Peanuts with Salt 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 Spanish Peanuts vs Oil-roasted Peanuts with Dalt:

• 300 calories of Spanish Peanuts have 1.8 times more Copper, 2.7 times more Iron, 1.5 times more Manganese and 2.3 times more Selenium than Oil-roasted Peanuts with Dalt.
• While 300 kcal of Oil-roasted Peanuts with Salt contain 13.8 times more Sodium and 1.5 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt contain similar levels of Magnesium, Phosphorus and Potassium per 300 calories.
• 300 calories of Oil-roasted Peanuts with Dalt lack sufficient amounts of Selenium
• Both Raw Spanish Peanuts as well as Oil-roasted Peanuts with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

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