Comparing Nutrients in 7 ounces Dry-roasted Peanuts VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Dry-roasted Peanuts	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	40% 1165kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	176% 30g	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	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	11.4% 8.3g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 9.72g	% 8g	g per day for Men 19-50 years
Fiber	44% 16.7g	49% 18.7g	38g per day for Men 19-50 years
Protein	86.3% 48.3g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Oil-Roasted 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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	70.4% 0.91mg	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	59.5% 238μg	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	1.76% 1.6mg	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	91% 13.7mg	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

	Dry-roasted Peanuts	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	11.5% 115mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	118% 1.06mg	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	39% 3.14mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	159% 3.66mg	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	113% 788mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.078% 2.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dry-roasted Peanuts vs Oil-Roasted Peanuts:

• Dry-roasted Peanuts, no salt have 1.8 times more Vitamin B1 and 2.2 times more Vitamin B2 than Oil-Roasted Peanuts no Salt.
• While Oil-Roasted Peanuts no Salt contain 1.4 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-Roasted Peanuts no Salt have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Dry-roasted Peanuts, no salt as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Dry-roasted Peanuts vs Oil-Roasted Peanuts:

• Dry-roasted Peanuts, no salt have 2.8 times more Selenium than Oil-Roasted Peanuts no Salt.
• Both Dry-roasted Peanuts, no salt and Oil-Roasted Peanuts no Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry-roasted Peanuts, no salt have 1.4 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• While Oil-Roasted Peanuts no Salt contain 1.5 times more Omega 3 and 1.6 times more Omega 6 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-Roasted Peanuts no Salt have similar amounts of Energy, Fat, Saturated Fat, Sugars, Fiber and Protein per 7 oz.
• Both Dry-roasted Peanuts, no salt as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.