Comparing Nutrients in 5 ounces Spanish Peanuts VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Spanish Peanuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	28% 808kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	72.5% 70.3g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	31.4% 10g	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	143% 24.4g	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	17.3% 22.4g	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	35.4% 13.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	66% 37g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.7% 0.96mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	85% 340μg	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	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Peanuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	67.4% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.57% 22.7μg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	78.6% 550mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	2.08% 31mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.24% 9.06g	0.069% 2.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Peanuts VS Roasted Peanuts with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Spanish Peanuts vs Roasted Peanuts with Salt:

• 5 ounces of Spanish Peanuts have 4.4 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.5 times more Vitamin B9 than Roasted Peanuts with Salt.
• While 5 oz of Dry-roasted Peanuts with Salt contain 1.5 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Roasted Peanuts with Salt provide similar amounts of Vitamin B3 per five ounces.
• Both Raw Spanish Peanuts as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Spanish Peanuts vs Roasted Peanuts with Salt:

• 5 ounces of Spanish Peanuts have 1.8 times more Calcium, 2.1 times more Copper, 2.5 times more Iron and 1.5 times more Manganese than Roasted Peanuts with Salt.
• While 5 oz of Dry-roasted Peanuts with Salt contain 1.3 times more Selenium, 18.6 times more Sodium and 1.3 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Roasted Peanuts with Salt contain similar levels of Magnesium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spanish Peanuts have 1.8 times more Omega 6 than Roasted Peanuts with Salt.
• While 5 oz of Dry-roasted Peanuts with Salt contain 1.3 times more Carbohydrate than Raw Spanish Peanuts.
• Both Spanish Peanuts and Roasted Peanuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Fiber and Protein per five ounces.
• Both Raw Spanish Peanuts as well as Dry-roasted Peanuts with Salt provide inadequate amounts of Omega 3 in five ounces.