Comparing Nutrients in 5 ounces Oil-roasted Spanish Peanuts with Salt VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%
Peanuts	17%	73%	10%

Macro Nutrients

	Oil-roasted Spanish Peanuts with Salt	Peanuts	Recommended Dietary Allowance
Energy	28.3% 821kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	72% 69.8g	97g per day for Men 19-50 years
Saturated Fat	33.5% 10.7g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	9.23% 6.7g	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% 12.6g	31.7% 12g	38g per day for Men 19-50 years
Protein	71% 39.7g	65.3% 36.6g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts with Salt	Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	44.7% 179μg	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	NA	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts with Salt	Peanuts	Recommended Dietary Allowance
Calcium	14% 142mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	180% 1.62mg	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	40.4% 3.23mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	119% 2.74mg	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	78.4% 549mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	29.4% 999mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	41% 614mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	42% 4.64mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Spanish Peanuts with Salt VS Peanuts per 5 oz

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

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

• 5 ounces of Oil-roasted Spanish Peanuts with Salt have 1.2 times more Vitamin B3 than Peanuts.
• While 5 oz of Raw Peanuts contain 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Spanish Peanuts with Salt.
• Both Oil-roasted Spanish Peanuts with Salt as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Oil-roasted Spanish Peanuts with Salt have 1.2 times more Manganese and 24.1 times more Sodium than Peanuts.
• While 5 oz of Raw Peanuts contain 1.7 times more Copper, 2 times more Iron and 1.6 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• Both Oil-roasted Spanish Peanuts with Salt and Peanuts contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil-roasted Spanish Peanuts with Salt have 1.2 times more Saturated Fat than Peanuts.
• Both Oil-roasted Spanish Peanuts with Salt and Peanuts offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per five ounces.
• Both Oil-roasted Spanish Peanuts with Salt as well as Raw Peanuts provide inadequate amounts of Omega 3 in five ounces.