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

Weight per 500 calories

• Peanuts: 88.2g
• Oil-roasted Peanuts with Dalt: 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 - Peanuts or Oil-roasted Peanuts with Dalt?

Macros Ratio

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

Macro Nutrients

	Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.8% 43.4g	45% 44g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	22.6% 7.22g	32g per day for Men 19-50 years
Omega 3	0.17% 0.003g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	80.7% 13.7g	74.2% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	5.74% 4.16g	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	NA	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	NA	% 0.067g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	20.6% 7.85g	38g per day for Men 19-50 years
Protein	40.6% 22.8g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	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	47% 0.56mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.5% 10.6mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	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	53% 212μg	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	49% 7.35mg	38.6% 5.8mg	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

	Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	8.1% 81mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	50.5% 4.04mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	35.3% 148mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	47.4% 332mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	18% 606mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	18% 267mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	0.033% 1.2g	3700g per day for Men 19-50 years

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

• Raw Peanuts have 8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.3 times more Vitamin E than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.3 times more Vitamin B6 than Raw Peanuts.
• Both Raw Peanuts and Oil-roasted Peanuts with Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Peanuts as well as Oil-roasted Peanuts with 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 Peanuts vs Oil-roasted Peanuts with Dalt:

• Raw Peanuts have 1.6 times more Calcium, 2.3 times more Copper, 3.2 times more Iron and 2.3 times more Selenium than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 16.8 times more Sodium than Raw Peanuts.
• Both Raw Peanuts and Oil-roasted Peanuts with Salt have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil-roasted Peanuts with Salt contain 1.3 times more Saturated Fat than Raw Peanuts.
• Both Raw Peanuts and Oil-roasted Peanuts with Salt have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Raw Peanuts as well as Oil-roasted Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.