Comparing Nutrients in 5 ounces Spanish Peanuts VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Spanish Peanuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	28% 808kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	72.5% 70.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	31.4% 10g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.4g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	NA	4.8% 3.5g	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	35.4% 13.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	66% 37g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.7% 0.96mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	12.2% 0.16mg	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	2.83% 11.3μg	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	3.15% 2.83mg	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	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Peanuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	15% 150mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	16.2% 0.15mg	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	69.3% 5.54mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	27.7% 0.64mg	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	78.6% 550mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.08% 31mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.24% 9.06g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Spanish Peanuts vs Canned Carrots with Liquids and Salt:

• Raw Spanish Peanuts have 35.5 times more Vitamin B1, 5 times more Vitamin B2, 37.8 times more Vitamin B3, 12.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 30 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Raw Spanish Peanuts.
• Both Raw Spanish Peanuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Spanish Peanuts vs Canned Carrots with Liquids and Salt:

• Raw Spanish Peanuts have 3.4 times more Calcium, 8.7 times more Copper, 7.5 times more Iron, 20.9 times more Magnesium, 5.9 times more Manganese, 19.4 times more Phosphorus, 4.3 times more Potassium, 18 times more Selenium and 7.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 10.9 times more Sodium and 14.6 times more Water than Raw Spanish Peanuts.

Comparison of macro-nutrients per 5 ounces:

• Raw Spanish Peanuts have 24.8 times more Energy, 354.3 times more Fat, 283.9 times more Saturated Fat, 307 times more Omega 6, 2.9 times more Carbohydrate, 5.3 times more Fiber and 45.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Spanish Peanuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.