Comparing Nutrients in 7 ounces Spanish Peanuts VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Spanish Peanuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	39% 1131kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	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	201% 34g	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	24% 31.4g	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	49.6% 19g	44% 16.7g	38g per day for Men 19-50 years
Protein	93% 52g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	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	112% 1.34mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	198% 31.6mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	119% 476μg	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	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Peanuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	21% 210mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	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	97% 7.76mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	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% 770mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	54.2% 814mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.097% 3.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Spanish Peanuts 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 Spanish Peanuts vs Roasted Peanuts with Salt:

• 7 ounces of Spanish Peanuts have 4.4 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.5 times more Vitamin B9 than Roasted Peanuts with Salt.
• While 7 oz of Dry-roasted Peanuts with Salt contain 1.5 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Roasted Peanuts with Salt provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Spanish Peanuts as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Spanish Peanuts have 1.8 times more Calcium, 2.1 times more Copper, 2.5 times more Iron and 1.5 times more Manganese than Roasted Peanuts with Salt.
• While 7 oz of Dry-roasted Peanuts with Salt contain 1.3 times more Selenium, 18.6 times more Sodium and 1.3 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Roasted Peanuts with Salt contain similar levels of Magnesium, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spanish Peanuts have 1.8 times more Omega 6 than Roasted Peanuts with Salt.
• While 7 oz of Dry-roasted Peanuts with Salt contain 1.3 times more Carbohydrate than Raw Spanish Peanuts.
• Both Spanish Peanuts and Roasted Peanuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Fiber and Protein per seven ounces.
• Both Raw Spanish Peanuts as well as Dry-roasted Peanuts with Salt provide inadequate amounts of Omega 3 in seven ounces.