Comparing Nutrients in 7 ounces Oil-roasted Spanish Peanuts with Salt VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Oil-roasted Spanish Peanuts with Salt	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	39.6% 1149kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	32.5% 42g	130g per day for Men 19-50 years
Sugars	NA	13.4% 9.72g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.72g	g per day for Men 19-50 years
Fiber	46.5% 17.7g	44% 16.7g	38g per day for Men 19-50 years
Protein	99% 55.6g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts with Salt	Roasted 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	52.4% 0.63mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	185% 29.6mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	71% 0.92mg	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	62.5% 250μg	48% 192μg	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	NA	65.2% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts with Salt	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	20% 198mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.8μg	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	56.6% 4.52mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	154% 3.54mg	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	110% 768mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	57.3% 859mg	54.2% 814mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.095% 3.53g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Spanish Peanuts with Salt VS Roasted Peanuts with Salt per 7 oz

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

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

• 7 ounces of Oil-roasted Spanish Peanuts with Salt have 2.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Roasted Peanuts with Salt.
• While 7 oz of Dry-roasted Peanuts with Salt contain 2.3 times more Vitamin B2 and 1.8 times more Vitamin B6 than Oil-roasted Spanish Peanuts with Salt.
• Both Oil-roasted Spanish Peanuts with Salt and Roasted Peanuts with Salt provide similar amounts of Vitamin B3 per seven ounces.
• Both Oil-roasted Spanish Peanuts with Salt as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil-roasted Spanish Peanuts with Salt vs Roasted Peanuts with Salt:

• 7 ounces of Oil-roasted Spanish Peanuts with Salt have 1.7 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 1.3 times more Manganese and 1.2 times more Potassium than Roasted Peanuts with Salt.
• While 7 oz of Dry-roasted Peanuts with Salt contain 1.4 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• Both Oil-roasted Spanish Peanuts with Salt and Roasted Peanuts with Salt contain similar levels of Magnesium, Phosphorus, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil-roasted Spanish Peanuts with Salt have 1.7 times more Omega 6 than Roasted Peanuts with Salt.
• Both Oil-roasted Spanish Peanuts with Salt and Roasted Peanuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per seven ounces.
• Both Oil-roasted Spanish Peanuts with Salt as well as Dry-roasted Peanuts with Salt provide inadequate amounts of Omega 3 in seven ounces.