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

Weight per 500 calories

• Oil-Roasted Peanuts: 83.5g
• Oil-roasted Spanish Peanuts: 86.4g

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

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

Macros Ratio

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

Macro Nutrients

	Oil-Roasted Peanuts	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45% 44g	43.7% 42.3g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.25g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	86.3% 14.7g	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	11.6% 15g	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	20.2% 7.7g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Oil-roasted 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	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	80.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	17% 0.22mg	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	27.2% 109μg	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	38.5% 5.77mg	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

	Oil-Roasted Peanuts	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	5.1% 51mg	8.64% 86.4mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	63.4% 0.57mg	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	88.4% 2.03mg	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	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	18% 606mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	11.8% 6.48μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.35% 5.2mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 1.7 times more Vitamin B6 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 3.9 times more Vitamin B1 than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Oil-roasted Spanish Peanuts have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Oil-Roasted Peanuts no Salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Oil-Roasted Peanuts no Salt have 1.6 times more Zinc than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.7 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 1.3 times more Manganese and 2.4 times more Selenium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Oil-roasted Spanish Peanuts have similar amounts of Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Oil-Roasted Peanuts no Salt and Oil-roasted Spanish Peanuts have similar amounts of macro-nutrients per 500 kcal
• Both Oil-Roasted Peanuts no Salt and Oil-roasted Spanish Peanuts have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Oil-Roasted Peanuts no Salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.