Comparing Nutrients in 7 ounces Peanuts VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Peanuts	Spanish Peanuts	Recommended Dietary Allowance
Energy	38.8% 1125kcal	39% 1131kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	201% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	24% 31.4g	130g per day for Men 19-50 years
Sugars	13% 9.37g	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	44.4% 17g	49.6% 19g	38g per day for Men 19-50 years
Protein	91% 51g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Peanuts	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	106% 1.27mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	198% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	119% 476μg	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	110% 16.5mg	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

	Peanuts	Spanish Peanuts	Recommended Dietary Allowance
Calcium	18.3% 183mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	114% 9.1mg	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	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	107% 746mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	41% 1399mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	38.2% 4.2mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Spanish Peanuts per 7 oz

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

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

• 7 oz of Raw Spanish Peanuts contain 1.3 times more Vitamin B3 than Raw Peanuts.
• Both Peanuts and Spanish Peanuts provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Raw Peanuts as well as Raw Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Peanuts vs Spanish Peanuts:

• 7 ounces of Peanuts have 1.3 times more Copper and 1.5 times more Zinc than Spanish Peanuts.
• While 7 oz of Raw Spanish Peanuts contain 1.4 times more Manganese than Raw Peanuts.
• Both Peanuts and Spanish Peanuts contain similar levels of Calcium, Iron, Magnesium, Phosphorus, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Raw Peanuts and Raw Spanish Peanuts have similar amounts of macro-nutrients per 7 oz
• Both Peanuts and Spanish Peanuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per seven ounces.
• Both Raw Peanuts as well as Raw Spanish Peanuts provide inadequate amounts of Omega 3 in seven ounces.