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

Macros Ratio

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

Macro Nutrients

	Roasted Peanuts with Salt	Spanish Peanuts	Recommended Dietary Allowance
Energy	40% 1165kcal	39% 1131kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	44% 14g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	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	13.4% 9.72g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 9.72g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	49.6% 19g	38g per day for Men 19-50 years
Protein	86.3% 48.3g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25% 0.3mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	198% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	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	48% 192μg	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	65.2% 9.8mg	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

	Roasted Peanuts with Salt	Spanish Peanuts	Recommended Dietary Allowance
Calcium	11.5% 115mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	198% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.8μg	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	39% 3.14mg	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	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	103% 720mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	54.2% 814mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	38.2% 4.2mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Dry-roasted Peanuts with Salt have 1.5 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Spanish Peanuts.
• While Raw Spanish Peanuts contain 4.4 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.5 times more Vitamin B9 than Dry-roasted Peanuts with Salt.
• Both Dry-roasted Peanuts with Salt and Raw Spanish Peanuts have similar amounts of Vitamin B3 per 7 oz.
• Both Dry-roasted 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 Roasted Peanuts with Salt vs Spanish Peanuts:

• Dry-roasted Peanuts with Salt have 1.3 times more Selenium, 18.6 times more Sodium and 1.3 times more Zinc than Raw Spanish Peanuts.
• While Raw Spanish Peanuts contain 1.8 times more Calcium, 2.1 times more Copper, 2.5 times more Iron and 1.5 times more Manganese than Dry-roasted Peanuts with Salt.
• Both Dry-roasted Peanuts with Salt and Raw Spanish Peanuts have similar amounts of Magnesium, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry-roasted Peanuts with Salt have 2.6 times more Omega 3 and 1.3 times more Carbohydrate than Raw Spanish Peanuts.
• While Raw Spanish Peanuts contain 1.8 times more Omega 6 than Dry-roasted Peanuts with Salt.
• Both Dry-roasted Peanuts with Salt and Raw Spanish Peanuts have similar amounts of Energy, Fat, Saturated Fat, Fiber and Protein per 7 oz.
• Both Dry-roasted Peanuts with Salt as well as Raw Spanish Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.