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

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Dry-roasted Peanuts	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	28.7% 832kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	33.5% 10.7g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	19% 24.7g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	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	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% 12.6g	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 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	18% 0.22mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	28% 0.36mg	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	44.7% 179μg	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	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

	Dry-roasted Peanuts	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	104% 0.94mg	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	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	145% 3.34mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	26.4% 899mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	19.3% 10.6μg	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	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.069% 2.57g	0.068% 2.52g	3700g per day for Men 19-50 years

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

• Dry-roasted Peanuts, no salt have 2.3 times more Vitamin B2 and 1.8 times more Vitamin B6 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Spanish Peanuts have similar amounts of Vitamin B3 per 5 oz.
• Both Dry-roasted Peanuts, no salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dry-roasted Peanuts vs Oil-roasted Spanish Peanuts:

• Dry-roasted Peanuts, no salt have 1.2 times more Selenium and 1.4 times more Zinc than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.7 times more Calcium, 1.5 times more Copper, 1.4 times more Iron and 1.3 times more Manganese than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Spanish Peanuts have similar amounts of Magnesium, Phosphorus and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry-roasted Peanuts, no salt have 2.6 times more Omega 3 and 1.2 times more Carbohydrate than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.7 times more Omega 6 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Spanish Peanuts have similar amounts of Energy, Fat, Saturated Fat, Fiber and Protein per 5 oz.
• Both Dry-roasted Peanuts, no salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.