Comparing Nutrients in 500 calories Dry-roasted Peanuts VS Oil-Roasted Peanuts

Weight per 500 calories

• Dry-roasted Peanuts: 85.2g
• Oil-Roasted Peanuts: 83.5g

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

Which food has more nutrients per 500 calories - Dry-roasted Peanuts or Oil-Roasted Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Dry-roasted Peanuts	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	45% 44g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.58g	22.7% 7.25g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.28g	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	5.76% 4.17g	4.8% 3.5g	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	0% 0g	0.092% 0.067g	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	% 0g	% 0.067g	g per day for Men 19-50 years
Sucrose	% 4.17g	% 3.36g	g per day for Men 19-50 years
Fiber	19% 7.16g	20.6% 7.85g	38g per day for Men 19-50 years
Protein	37% 20.7g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Oil-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	10.8% 0.13mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	29.6% 0.38mg	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	20.7% 82.6μg	25% 100μg	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	0.74% 0.67mg	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	28% 4.2mg	38.5% 5.77mg	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

	Dry-roasted Peanuts	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	4.94% 49.4mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	49.4% 0.44mg	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	17% 1.35mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	67% 1.54mg	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	44% 309mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	18% 606mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.92μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dry-roasted Peanuts vs Oil-Roasted Peanuts:

• Dry-roasted Peanuts, no salt have 1.8 times more Vitamin B1 and 2.3 times more Vitamin B2 than Oil-Roasted Peanuts no Salt.
• While Oil-Roasted Peanuts no Salt contain 1.4 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-Roasted Peanuts no Salt have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Dry-roasted Peanuts, no salt as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Dry-roasted Peanuts vs Oil-Roasted Peanuts:

• Dry-roasted Peanuts, no salt have 2.9 times more Selenium than Oil-Roasted Peanuts no Salt.
• Both Dry-roasted Peanuts, no salt and Oil-Roasted Peanuts no Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry-roasted Peanuts, no salt have 1.4 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• While Oil-Roasted Peanuts no Salt contain 1.5 times more Omega 6 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-Roasted Peanuts no Salt have similar amounts of Energy, Fat, Saturated Fat, Sugars, Fiber and Protein per 500 kcal.
• Both Dry-roasted Peanuts, no salt as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.