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

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Spanish Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	39% 1131kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	201% 34g	176% 30g	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	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.3g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	49.6% 19g	49% 18.7g	38g per day for Men 19-50 years
Protein	93% 52g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Oil-roasted Peanuts with Dalt	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	198% 31.6mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	70.4% 0.91mg	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	59.5% 238μg	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	1.76% 1.6mg	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	92% 13.8mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	21% 210mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	118% 1.06mg	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	97% 7.76mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	159% 3.66mg	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	113% 788mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.078% 2.88g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Spanish Peanuts have 7.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5 and 2 times more Vitamin B9 than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 1.3 times more Vitamin B6 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Spanish Peanuts as well as Oil-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 Oil-roasted Peanuts with Dalt:

• 7 ounces of Spanish Peanuts have 1.7 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.4 times more Manganese and 2.2 times more Selenium than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 14.5 times more Sodium and 1.5 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt contain similar levels of Magnesium, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil-roasted Peanuts with Salt contain 3.8 times more Omega 3 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Spanish Peanuts provide inadequate amounts of Omega 3