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

Weight per 500 calories

• Peanuts: 88.2g
• Oil-roasted Spanish Peanuts with Salt: 86.4g

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

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

Macros Ratio

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

Macro Nutrients

	Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.8% 43.4g	43.7% 42.3g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	0.17% 0.003g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	80.7% 13.7g	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	11% 14.2g	11.6% 15g	130g per day for Men 19-50 years
Sugars	5.74% 4.16g	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	19.7% 7.5g	20.2% 7.7g	38g per day for Men 19-50 years
Protein	40.6% 22.8g	43% 24g	56g per day for Men 19-50 years

Vitamins

	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	47% 0.56mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.5% 10.6mg	80.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	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	53% 212μg	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% 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	49% 7.35mg	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

	Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	8.1% 81mg	8.64% 86.4mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	50.5% 4.04mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	35.3% 148mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	47.4% 332mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11.8% 6.48μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	0.042% 1.54g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Peanuts have 2.1 times more Vitamin B1, 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 Peanuts and Oil-roasted Spanish Peanuts with Salt provide similar amounts of Vitamin B3 per 500 calories.
• Both Raw Peanuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Peanuts have 1.8 times more Copper, 2.1 times more Iron and 1.7 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 500 kcal of Oil-roasted Spanish Peanuts with Salt contain 23.6 times more Sodium than Raw Peanuts.
• Both Peanuts and Oil-roasted Spanish Peanuts with Salt contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Selenium per 500 calories.
• Both Raw Peanuts as well as Oil-roasted Spanish Peanuts with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

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