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

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Spanish Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	39% 1131kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	47% 15g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	201% 34g	198% 33.7g	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	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	NA	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	49.6% 19g	46.5% 17.7g	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 Spanish 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	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	198% 31.6mg	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	39% 0.51mg	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	62.5% 250μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	21% 210mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	146% 1.3mg	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	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	203% 4.67mg	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	110% 768mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	57.3% 859mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.095% 3.53g	3700g per day for Men 19-50 years

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

• Raw Spanish Peanuts have 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Spanish Peanuts with Salt.
• Both Raw Spanish Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Spanish Peanuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Raw Spanish Peanuts have 1.4 times more Copper and 1.7 times more Iron than Oil-roasted Spanish Peanuts with Salt.
• While Oil-roasted Spanish Peanuts with Salt contain 19.7 times more Sodium than Raw Spanish Peanuts.
• Both Raw Spanish Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Raw Spanish Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of macro-nutrients per 7 oz
• Both Raw Spanish Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 7 oz.
• Both Raw Spanish Peanuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.