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

Macros Ratio

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

Macro Nutrients

	Oil-roasted Spanish Peanuts	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	28.3% 821kcal	29.3% 849kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	33.5% 10.7g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	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	19% 24.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	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	33% 12.6g	35% 13.3g	38g per day for Men 19-50 years
Protein	71% 39.7g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish 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	37.4% 0.45mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	44.7% 179μg	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	NA	65.3% 9.8mg	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	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	14% 142mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	40.4% 3.23mg	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	145% 3.34mg	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	78.4% 549mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	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	25.8% 2.83mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	0.056% 2.06g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oil-roasted Spanish Peanuts have 3.7 times more Vitamin B1 than Oil-Roasted Peanuts.
• While 5 oz of Oil-Roasted Peanuts no Salt contain 1.8 times more Vitamin B6 than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Oil-Roasted Peanuts provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• Both Oil-roasted Spanish Peanuts as well as Oil-Roasted Peanuts no Salt 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 vs Oil-Roasted Peanuts:

• 5 ounces of Oil-roasted Spanish Peanuts have 1.6 times more Calcium, 1.2 times more Copper, 1.5 times more Iron, 1.3 times more Manganese and 2.3 times more Selenium than Oil-Roasted Peanuts.
• While 5 oz of Oil-Roasted Peanuts no Salt contain 1.6 times more Zinc than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Oil-Roasted Peanuts contain similar levels of Magnesium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil-Roasted Peanuts no Salt contain 3.8 times more Omega 3 than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Oil-Roasted Peanuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3