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

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Peanuts with Salt	Spanish Peanuts	Recommended Dietary Allowance
Energy	15.5% 451kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	31.4% 10g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	58% 9.86g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	17.3% 22.4g	130g per day for Men 19-50 years
Sugars	4.83% 3.5g	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	33% 12.5g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	34% 19g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Spanish Peanuts	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	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	38% 0.49mg	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	85% 340μg	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	NA	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	Spanish Peanuts	Recommended Dietary Allowance
Calcium	7.8% 78mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	142% 1.28mg	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	18% 1.43mg	69.3% 5.54mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	163% 3.74mg	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	40% 281mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	31% 1055mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	71% 1065mg	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	1.6% 59.2g	0.24% 9.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Spanish Peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Peanuts with Salt versus 5 oz of Spanish Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Raw Spanish Peanuts contain 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt as well as Raw Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Boiled Peanuts with Salt have 34.1 times more Sodium than Spanish Peanuts.
• While 5 oz of Raw Spanish Peanuts contain 1.9 times more Calcium, 1.8 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 4.1 times more Potassium and 1.6 times more Selenium than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Spanish Peanuts contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Peanuts with Salt have 1.3 times more Carbohydrate than Spanish Peanuts.
• While 5 oz of Raw Spanish Peanuts contain 1.8 times more Energy, 2.3 times more Fat, 2.3 times more Saturated Fat, 2.5 times more Omega 6 and 1.9 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Spanish Peanuts offer comparable quantities of Fiber per five ounces.
• Both Boiled Peanuts with Salt as well as Raw Spanish Peanuts provide inadequate amounts of Omega 3 in five ounces.