Comparing Nutrients in 7 ounces Oil-roasted Spanish Peanuts VS Boiled Mungo Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts	18%	71%	11%
Boiled Mungo Beans with Salt	28%	5%	67%

Macro Nutrients

	Oil-roasted Spanish Peanuts	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Energy	39.6% 1149kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	0.28% 0.048g	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	28% 36.4g	130g per day for Men 19-50 years
Sugars	NA	5.5% 4g	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	46.5% 17.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	99% 55.6g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	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	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	185% 29.6mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	8.85% 0.12mg	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	46.6% 187μg	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	2.2% 2mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Calcium	20% 198mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	30.6% 0.28mg	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	56.6% 4.52mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	35.5% 0.82mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.095% 3.53g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Spanish Peanuts VS Boiled Mungo Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil-roasted Spanish Peanuts versus 7 oz of Boiled Mungo Beans 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 vs Boiled Mungo Beans with Salt:

• 7 ounces of Oil-roasted Spanish Peanuts have 2.1 times more Vitamin B1, 10 times more Vitamin B3, 3.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Mungo Beans with Salt.
• Both Oil-roasted Spanish Peanuts and Boiled Mungo Beans with Salt provide similar amounts of Vitamin B2 per seven ounces.
• Both Oil-roasted Spanish Peanuts as well as Boiled Mungo Beans 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 vs Boiled Mungo Beans with Salt:

• 7 ounces of Oil-roasted Spanish Peanuts have 1.9 times more Calcium, 4.8 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 5.7 times more Manganese, 2.5 times more Phosphorus, 3.4 times more Potassium, 3 times more Selenium and 2.4 times more Zinc than Boiled Mungo Beans with Salt.
• While 7 oz of Boiled Mungo Beans with Salt contain 40.5 times more Sodium than Oil-roasted Spanish Peanuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil-roasted Spanish Peanuts have 5.5 times more Energy, 89.2 times more Fat, 198.8 times more Saturated Fat, 708.2 times more Omega 6, 1.4 times more Fiber and 3.7 times more Protein than Boiled Mungo Beans with Salt.
• While 7 oz of Boiled Mungo Beans with Salt contain 33.5 times more Omega 3 than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Boiled Mungo Beans with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3
• 7 ounces of Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6