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

Weight per 500 calories

• Oil-roasted Spanish Peanuts: 86.4g
• Oil-roasted Virginia Peanuts: 86.5g

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 Spanish Peanuts or Oil-roasted Virginia Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts	18%	71%	11%
Oil-roasted Virginia Peanuts	17%	71%	12%

Macro Nutrients

	Oil-roasted Spanish Peanuts	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.3g	43.4% 42g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	1.03% 0.016g	1.6g per day for Men 19-50 years
Omega 6	86.3% 14.7g	74.5% 12.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	13.2% 17g	130g per day for Men 19-50 years
Sugars	NA	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	20.2% 7.7g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	43% 24g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.45% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.6% 13mg	79.5% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	27.2% 109μg	27% 108μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Calcium	8.64% 86.4mg	7.44% 74.4mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	122% 1.1mg	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	24.6% 1.97mg	18% 1.44mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	75.5% 1.74mg	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	47.7% 334mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	11.8% 6.48μg	11.8% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.2mg	0.35% 5.2mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	52% 5.73mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.051% 1.88g	3700g per day for Men 19-50 years

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

• Oil-roasted Virginia Peanuts contain 1.3 times more Vitamin B2 than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Oil-roasted Virginia Peanuts have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Oil-roasted Spanish Peanuts as well as Oil-roasted Virginia 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 Spanish Peanuts vs Oil-roasted Virginia Peanuts:

• Oil-roasted Spanish Peanuts have 1.4 times more Iron than Oil-roasted Virginia Peanuts.
• While Oil-roasted Virginia Peanuts contain 1.9 times more Copper, 1.3 times more Phosphorus and 3.3 times more Zinc than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Oil-roasted Virginia Peanuts have similar amounts of Calcium, Magnesium, Manganese, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Oil-roasted Spanish Peanuts and Oil-roasted Virginia Peanuts have similar amounts of macro-nutrients per 500 kcal
• Both Oil-roasted Spanish Peanuts and Oil-roasted Virginia Peanuts have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Oil-roasted Spanish Peanuts as well as Oil-roasted Virginia Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.