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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	41% 1189kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	19% 6.06g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.3g	32.5% 42g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	6.76% 4.9g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	46% 17.5g	38g per day for Men 19-50 years
Protein	99% 55.6g	48% 26.8g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	Boiled 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	14% 0.17mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	65.2% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	23.2% 0.3mg	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	59.5% 238μg	37.2% 149μg	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	1.76% 1.6mg	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	92% 13.8mg	54.2% 8.14mg	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

	Oil-roasted Peanuts with Dalt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	110% 0.99mg	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	37.7% 3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	88.3% 2.03mg	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	113% 788mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	42.3% 635mg	99% 1490mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	2.24% 83g	3700g per day for Men 19-50 years

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

• Oil-roasted Peanuts with Salt have 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 3 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.7 times more Vitamin E than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 3 times more Vitamin B1 than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Salt as well as Boiled Peanuts with 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 Oil-roasted Peanuts with Dalt vs Boiled Peanuts with Salt:

• Oil-roasted Peanuts with Salt have 1.5 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 4 times more Potassium and 1.8 times more Zinc than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.3 times more Selenium, 2.3 times more Sodium and 28.8 times more Water than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Salt and Boiled Peanuts with Salt have similar amounts of Calcium and Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil-roasted Peanuts with Salt have 1.9 times more Energy, 2.4 times more Fat, 2.8 times more Saturated Fat, 38 times more Omega 3, 2.2 times more Omega 6, 1.7 times more Sugars and 2.1 times more Protein than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.4 times more Carbohydrate than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Salt and Boiled Peanuts with Salt have similar amounts of Fiber per 7 oz.
• Both Oil-roasted Peanuts with Salt as well as Boiled Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.