Comparing Nutrients in 100 grams Boiled Peanuts with Salt VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Peanuts with Salt	Peanuts	Recommended Dietary Allowance
Energy	11% 318kcal	19.6% 567kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	50.8% 49.2g	97g per day for Men 19-50 years
Saturated Fat	9.55% 3.06g	19.6% 6.28g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	92% 15.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	12.4% 16g	130g per day for Men 19-50 years
Sugars	3.4% 2.47g	6.5% 4.7g	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	23% 8.8g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	75.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	26.8% 0.35mg	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	18.8% 75μg	60% 240μg	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	27.3% 4.1mg	55.5% 8.33mg	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

	Boiled Peanuts with Salt	Peanuts	Recommended Dietary Allowance
Calcium	5.5% 55mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	127% 1.14mg	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	12.6% 1mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	84% 1.93mg	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	28.3% 198mg	53.7% 376mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	20.7% 705mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	50% 751mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	1.13% 41.8g	0.18% 6.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Peanuts with Salt vs Peanuts:

• Raw Peanuts contain 2.5 times more Vitamin B1, 2.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B6, 3.2 times more Vitamin B9 and 2 times more Vitamin E than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Boiled Peanuts with Salt vs Peanuts:

• Boiled Peanuts with Salt have 41.7 times more Sodium and 6.4 times more Water than Raw Peanuts.
• While Raw Peanuts contain 1.7 times more Calcium, 2.3 times more Copper, 4.5 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 3.9 times more Potassium, 1.6 times more Selenium and 1.8 times more Zinc than Boiled Peanuts with Salt.

Comparison of macro-nutrients per 100 grams:

• Boiled Peanuts with Salt have 1.3 times more Carbohydrate than Raw Peanuts.
• While Raw Peanuts contain 1.8 times more Energy, 2.2 times more Fat, 2.1 times more Saturated Fat, 2.2 times more Omega 6, 1.9 times more Sugars and 1.9 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Raw Peanuts have similar amounts of Fiber per 100 g.
• Both Boiled Peanuts with Salt as well as Raw Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.