Comparing Nutrients in 5 ounces Dry-roasted Peanuts VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Dry-roasted Peanuts	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	28.7% 832kcal	29.3% 849kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	8.17% 5.93g	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	0.16% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	% 6.95g	% 5.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	35% 13.3g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Oil-Roasted Peanuts	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	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	50.3% 0.65mg	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	42.5% 170μg	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	1.26% 1.13mg	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	65.3% 9.8mg	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

	Dry-roasted Peanuts	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	84% 0.76mg	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	28% 2.24mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	114% 2.6mg	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	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	26.4% 899mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	0.069% 2.57g	0.056% 2.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dry-roasted Peanuts vs Oil-Roasted Peanuts:

• Dry-roasted Peanuts, no salt have 1.8 times more Vitamin B1 and 2.2 times more Vitamin B2 than Oil-Roasted Peanuts no Salt.
• While Oil-Roasted Peanuts no Salt contain 1.4 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-Roasted Peanuts no Salt have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Dry-roasted Peanuts, no salt as well as Oil-Roasted Peanuts no 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 Dry-roasted Peanuts vs Oil-Roasted Peanuts:

• Dry-roasted Peanuts, no salt have 2.8 times more Selenium than Oil-Roasted Peanuts no Salt.
• Both Dry-roasted Peanuts, no salt and Oil-Roasted Peanuts no Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry-roasted Peanuts, no salt have 1.4 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• While Oil-Roasted Peanuts no Salt contain 1.5 times more Omega 3 and 1.6 times more Omega 6 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-Roasted Peanuts no Salt have similar amounts of Energy, Fat, Saturated Fat, Sugars, Fiber and Protein per 5 oz.
• Both Dry-roasted Peanuts, no salt as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.