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

Weight per 300 calories

• Spanish Peanuts: 52.6g
• Oil-roasted Spanish Peanuts with Salt: 51.8g

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

Which food has more nutrients per 300 calories - Spanish Peanuts or Oil-roasted Spanish Peanuts with Salt?

Macros Ratio

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

Macro Nutrients

	Spanish Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	0.33% 0.005g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	53.2% 9.05g	52% 8.8g	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	6.95% 9.04g	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	13% 5g	12% 4.6g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Oil-roasted Spanish Peanuts with Salt	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	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.47% 0.071mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.2% 0.13mg	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	16.3% 65.3μg	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	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	5.58% 55.8mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	38% 0.34mg	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	53% 1.22mg	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	28.6% 201mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	12% 402mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	7.07% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.77% 11.6mg	15% 224mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	9.42% 1.04mg	11mg per day for Men 19-50 years
Water	0.091% 3.36g	0.025% 0.92g	3700g per day for Men 19-50 years

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

• Raw Spanish Peanuts have 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Spanish Peanuts with Salt.
• Both Raw Spanish Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Spanish Peanuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Raw Spanish Peanuts have 1.4 times more Copper and 1.7 times more Iron than Oil-roasted Spanish Peanuts with Salt.
• While Oil-roasted Spanish Peanuts with Salt contain 19.4 times more Sodium than Raw Spanish Peanuts.
• Both Raw Spanish Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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