Comparing Nutrients in 7 ounces Boiled Peanuts with Salt VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Peanuts with Salt	Spanish Peanuts	Recommended Dietary Allowance
Energy	21.8% 631kcal	39% 1131kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	44% 14g	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	201% 34g	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	24% 31.4g	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	49.6% 19g	38g per day for Men 19-50 years
Protein	48% 26.8g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Spanish Peanuts	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	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	198% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	53% 0.69mg	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	119% 476μg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Spanish Peanuts	Recommended Dietary Allowance
Calcium	11% 109mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	198% 1.8mg	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	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	228% 5.24mg	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% 770mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	99% 1490mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	38.2% 4.2mg	11mg per day for Men 19-50 years
Water	2.24% 83g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Raw Spanish Peanuts contain 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt as well as Raw Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

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

• Boiled Peanuts with Salt have 34.1 times more Sodium and 6.5 times more Water than Raw Spanish Peanuts.
• While Raw Spanish Peanuts contain 1.9 times more Calcium, 1.8 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 4.1 times more Potassium and 1.6 times more Selenium than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Raw Spanish Peanuts have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Peanuts with Salt have 1.3 times more Carbohydrate than Raw Spanish Peanuts.
• While Raw Spanish Peanuts contain 1.8 times more Energy, 2.3 times more Fat, 2.3 times more Saturated Fat, 2.5 times more Omega 6 and 1.9 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Raw Spanish Peanuts have similar amounts of Fiber per 7 oz.
• Both Boiled Peanuts with Salt as well as Raw Spanish Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.