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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

• 5 ounces of Roasted Peanuts with Salt have 3.1 times more Vitamin B2, 2.7 times more Vitamin B3, 1.2 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.2 times more Vitamin E than Boiled Peanuts with Salt.
• While 5 oz of Boiled Peanuts with Salt contain 1.7 times more Vitamin B1 than Dry-roasted Peanuts with Salt.
• Both Dry-roasted Peanuts with Salt as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Roasted Peanuts with Salt have 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.
• While 5 oz of Boiled Peanuts with Salt contain 1.8 times more Sodium than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Boiled Peanuts with Salt contain similar levels of Calcium and Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Peanuts with Salt have 1.8 times more Energy, 2.3 times more Fat, 2.5 times more Saturated Fat, 1.4 times more Omega 6, 2 times more Sugars and 1.8 times more Protein than Boiled Peanuts with Salt.
• Both Roasted Peanuts with Salt and Boiled Peanuts with Salt offer comparable quantities of Carbohydrate and Fiber per five ounces.
• Both Dry-roasted Peanuts with Salt as well as Boiled Peanuts with Salt provide inadequate amounts of Omega 3 in five ounces.