Comparing Nutrients in 500 calories Oil-roasted Peanuts with Dalt VS Spanish Peanuts

Weight per 500 calories

• Oil-roasted Peanuts with Dalt: 83.5g
• Spanish Peanuts: 87.7g

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

Discover which food has more nutrients per 500 calories - Oil-roasted Peanuts with Dalt or Spanish Peanuts?

Macros Ratio

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

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Spanish Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45% 44g	45% 43.5g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.22g	19.5% 6.23g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.55% 0.009g	1.6g per day for Men 19-50 years
Omega 6	74.2% 12.6g	88.7% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	10.7% 14g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	0.092% 0.067g	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	% 0.067g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	20.6% 7.85g	22% 8.33g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	23.5% 0.31mg	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	25% 100μg	52.6% 211μg	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	0.74% 0.67mg	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	38.6% 5.8mg	NA	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

	Oil-roasted Peanuts with Dalt	Spanish Peanuts	Recommended Dietary Allowance
Calcium	5.1% 51mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	87.7% 0.79mg	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	16% 1.27mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	39.3% 165mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	101% 2.3mg	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	47.3% 331mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	18% 606mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	18% 267mg	1.3% 19.3mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.15% 5.6g	3700g per day for Men 19-50 years

Oil-roasted Peanuts With Dalt VS Spanish Peanuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil-roasted Peanuts with Dalt or Spanish Peanuts?

Lets compare vitamin content per 500 calories of Oil-roasted Peanuts with Dalt vs Spanish Peanuts:

• 500 calories of Oil-roasted Peanuts with Dalt have 1.3 times more Vitamin B6 than Spanish Peanuts.
• While 500 kcal of Raw Spanish Peanuts contain 8.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Spanish Peanuts provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin B1
• Both Oil-roasted Peanuts with Salt as well as Raw Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil-roasted Peanuts with Dalt vs Spanish Peanuts:

• 500 calories of Oil-roasted Peanuts with Dalt have 13.8 times more Sodium and 1.5 times more Zinc than Spanish Peanuts.
• While 500 kcal of Raw Spanish Peanuts contain 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 Salt.
• Both Oil-roasted Peanuts with Dalt and Spanish Peanuts contain similar levels of Magnesium, Phosphorus and Potassium per 500 calories.
• 500 calories of Oil-roasted Peanuts with Dalt lack sufficient amounts of Selenium
• Both Oil-roasted Peanuts with Salt as well as Raw Spanish Peanuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Oil-roasted Peanuts with Salt and Raw Spanish Peanuts have similar amounts of macro-nutrients per 500 kcal
• Both Oil-roasted Peanuts with Dalt and Spanish Peanuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Fiber and Protein per 500 calories.
• 500 calories of Oil-roasted Peanuts with Dalt provide inadequate amounts of Carbohydrate
• Both Oil-roasted Peanuts with Salt as well as Raw Spanish Peanuts provide inadequate amounts of Omega 3 in 500 calories.