Comparing Nutrients in 5 ounces Boiled Peanuts with Salt VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Boiled Peanuts with Salt	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	15.5% 451kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	34.2% 11g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	58% 9.86g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	23% 30g	130g per day for Men 19-50 years
Sugars	4.83% 3.5g	9.6% 6.95g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.95g	g per day for Men 19-50 years
Fiber	33% 12.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	34% 19g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Roasted 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	30.6% 0.37mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	51% 0.66mg	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	26.6% 106μg	34.4% 137μg	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	38.7% 5.8mg	46.6% 7mg	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

	Boiled Peanuts with Salt	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	7.8% 78mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	67.4% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.57% 22.7μg	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	18% 1.43mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	110% 2.53mg	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	40% 281mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	71% 1065mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	1.6% 59.2g	0.069% 2.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Peanuts with Salt vs Roasted Peanuts with Salt:

• Boiled Peanuts with Salt have 1.7 times more Vitamin B1 than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 3.1 times more Vitamin B2, 2.7 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Dry-roasted Peanuts with Salt have similar amounts of Vitamin B5 and Vitamin E per 5 oz.
• Both Boiled Peanuts with Salt as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Boiled Peanuts with Salt vs Roasted Peanuts with Salt:

• Boiled Peanuts with Salt have 1.8 times more Sodium and 23.1 times more Water than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 1.6 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 3.5 times more Potassium, 2.1 times more Selenium and 1.5 times more Zinc than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Dry-roasted Peanuts with Salt have similar amounts of Calcium and Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry-roasted Peanuts with Salt contain 1.8 times more Energy, 2.3 times more Fat, 2.5 times more Saturated Fat, 26 times more Omega 3, 1.4 times more Omega 6, 2 times more Sugars and 1.8 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Dry-roasted Peanuts with Salt have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Boiled Peanuts with Salt as well as Dry-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.