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

Macros Ratio

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

Macro Nutrients

	Oil-roasted Spanish Peanuts	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	28.3% 821kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	33.5% 10.7g	34.2% 11g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	81% 13.8g	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	23% 30g	130g per day for Men 19-50 years
Sugars	NA	9.6% 6.95g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.95g	g per day for Men 19-50 years
Fiber	33% 12.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	71% 39.7g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts	Dry-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	37.4% 0.45mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	51% 0.66mg	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	34.4% 137μg	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	46.6% 7mg	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	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	14% 142mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	67.4% 0.61mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	110% 2.53mg	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	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	24% 13μg	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	25.8% 2.83mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	0.069% 2.57g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

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