Comparing Nutrients in 7 ounces Boiled Peanuts with Salt VS Oil-roasted Spanish Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Boiled Peanuts with Salt	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	21.8% 631kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	47% 15g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	NA	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	46% 17.5g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	48% 26.8g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Oil-roasted Spanish 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	43% 0.51mg	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	39% 0.51mg	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	37.2% 149μg	62.5% 250μg	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	54.2% 8.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	146% 1.3mg	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	25% 2mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	203% 4.67mg	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	56% 393mg	110% 768mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	99% 1490mg	57.3% 859mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	2.24% 83g	0.095% 3.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Oil-roasted Spanish Peanuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Peanuts with Salt versus 7 oz of Oil-roasted Spanish Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Peanuts with Salt vs Oil-roasted Spanish Peanuts with Salt:

• 7 oz of Oil-roasted Spanish Peanuts with Salt contain 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Oil-roasted Spanish Peanuts with Salt provide similar amounts of Vitamin B1 per seven ounces.
• Both Boiled Peanuts with Salt as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Peanuts with Salt vs Oil-roasted Spanish Peanuts with Salt:

• 7 ounces of Boiled Peanuts with Salt have 1.7 times more Sodium than Oil-roasted Spanish Peanuts with Salt.
• While 7 oz of Oil-roasted Spanish Peanuts with Salt contain 1.8 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 4.3 times more Potassium and 1.7 times more Selenium than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Oil-roasted Spanish Peanuts with Salt contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Peanuts with Salt have 1.2 times more Carbohydrate than Oil-roasted Spanish Peanuts with Salt.
• While 7 oz of Oil-roasted Spanish Peanuts with Salt contain 1.8 times more Energy, 2.2 times more Fat, 2.5 times more Saturated Fat, 2.4 times more Omega 6 and 2.1 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Fiber per seven ounces.
• Both Boiled Peanuts with Salt as well as Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3 in seven ounces.