Comparing Nutrients in 5 ounces Peanuts VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	27.7% 804kcal	29.3% 849kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	17.6% 23g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	9.23% 6.7g	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	NA	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	NA	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 5.7g	g per day for Men 19-50 years
Fiber	31.7% 12g	35% 13.3g	38g per day for Men 19-50 years
Protein	65.3% 36.6g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	85% 340μg	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	78.7% 12mg	65.6% 9.84mg	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

	Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	13% 130mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	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	81% 6.5mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	76% 533mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	29.4% 999mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	30.2% 454mg	1500mg per day for Men 19-50 years
Zinc	42% 4.64mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.056% 2.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Peanuts vs Oil-roasted Peanuts with Dalt:

• Raw Peanuts have 7.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2 times more Vitamin B9 and 1.2 times more Vitamin E than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.3 times more Vitamin B6 than Raw Peanuts.
• Both Raw Peanuts and Oil-roasted Peanuts with Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Peanuts as well as Oil-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 Peanuts vs Oil-roasted Peanuts with Dalt:

• Raw Peanuts have 1.5 times more Calcium, 2.1 times more Copper, 3 times more Iron and 2.2 times more Selenium than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 17.8 times more Sodium than Raw Peanuts.
• Both Raw Peanuts and Oil-roasted Peanuts with Salt have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil-roasted Peanuts with Salt contain 1.4 times more Saturated Fat and 12.7 times more Omega 3 than Raw Peanuts.
• Both Raw Peanuts and Oil-roasted Peanuts with Salt have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Raw Peanuts as well as Oil-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.