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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Spanish 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	45% 43.5g	45% 44g	97g per day for Men 19-50 years
Saturated Fat	19.5% 6.23g	22.6% 7.22g	32g per day for Men 19-50 years
Omega 3	0.55% 0.009g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	88.7% 15g	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	10.7% 14g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	NA	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	22% 8.33g	20.6% 7.85g	38g per day for Men 19-50 years
Protein	41% 23g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Spanish 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	49.3% 0.59mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.1% 0.12mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 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	52.6% 211μg	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	NA	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

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

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

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

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

• 500 calories of Spanish Peanuts have 8.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Oil-roasted Peanuts with Dalt.
• While 500 kcal of Oil-roasted Peanuts with Salt contain 1.3 times more Vitamin B6 than Raw Spanish Peanuts.
• 500 calories of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin B1
• Both Raw Spanish Peanuts as well as Oil-roasted Peanuts with Salt 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 Spanish Peanuts vs Oil-roasted Peanuts with Dalt:

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

Comparison of macro-nutrients per 500 calories:

• Both Raw Spanish Peanuts and Oil-roasted Peanuts with Salt have similar amounts of macro-nutrients per 500 kcal
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt 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 Raw Spanish Peanuts as well as Oil-roasted Peanuts with Salt provide inadequate amounts of Omega 3 in 500 calories.