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

Weight per 500 calories

• Spanish Peanuts: 87.7g
• Oil-roasted Spanish Peanuts with Salt: 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 - Spanish Peanuts or Oil-roasted Spanish Peanuts with Salt?

Macros Ratio

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

Macro Nutrients

	Spanish 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	45% 43.5g	43.7% 42.3g	97g per day for Men 19-50 years
Saturated Fat	19.5% 6.23g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	0.55% 0.009g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	88.7% 15g	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	10.7% 14g	11.6% 15g	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	22% 8.33g	20.2% 7.7g	38g per day for Men 19-50 years
Protein	41% 23g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Spanish 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	49.3% 0.59mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.1% 0.12mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	80.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 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	52.6% 211μg	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	NA	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

	Spanish Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	9.3% 93mg	8.64% 86.4mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	43% 3.43mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	39.3% 165mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	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	48.6% 340mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	19% 653mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	11.8% 6.48μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.3mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.15% 5.6g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Raw Spanish Peanuts have 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 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 Raw Spanish Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Spanish Peanuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Raw Spanish Peanuts have 1.4 times more Copper and 1.7 times more Iron than Oil-roasted Spanish Peanuts with Salt.
• While Oil-roasted Spanish Peanuts with Salt contain 19.4 times more Sodium than Raw Spanish Peanuts.
• Both Raw Spanish Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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