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

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Spanish Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	28% 808kcal	29.3% 849kcal	2900kcal per day for Men 19-50 years
Fat	72.5% 70.3g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	31.4% 10g	38.3% 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	143% 24.4g	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	17.3% 22.4g	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	35.4% 13.5g	35% 13.3g	38g per day for Men 19-50 years
Protein	66% 37g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Oil-roasted Peanuts with Dalt	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	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	85% 340μg	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	65.6% 9.84mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	15% 150mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	69.3% 5.54mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	78.6% 550mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	2.08% 31mg	30.2% 454mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	0.24% 9.06g	0.056% 2.06g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Spanish Peanuts have 7.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5 and 2 times more Vitamin B9 than Oil-roasted Peanuts with Dalt.
• While 5 oz of Oil-roasted Peanuts with Salt contain 1.3 times more Vitamin B6 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B3 per five ounces.
• Both Raw Spanish Peanuts as well as Oil-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 Oil-roasted Peanuts with Dalt:

• 5 ounces of Spanish Peanuts have 1.7 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.4 times more Manganese and 2.2 times more Selenium than Oil-roasted Peanuts with Dalt.
• While 5 oz of Oil-roasted Peanuts with Salt contain 14.5 times more Sodium and 1.5 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt contain similar levels of Magnesium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil-roasted Peanuts with Salt contain 3.8 times more Omega 3 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Spanish Peanuts provide inadequate amounts of Omega 3