Comparing Nutrients in 100 grams Dry-roasted Peanuts VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Dry-roasted Peanuts	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	20.2% 587kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.7g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	24% 7.72g	23.6% 7.56g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	100% 17g	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	13.4% 17.5g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.9g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	19.7% 0.26mg	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	24.3% 97μg	31.5% 126μg	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	33% 4.93mg	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

	Dry-roasted Peanuts	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	5.8% 58mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	73.4% 0.66mg	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	19.8% 1.58mg	28.5% 2.28mg	8mg per day for Men 19-50 years
Magnesium	42.4% 178mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	102% 2.36mg	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	52% 363mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.048% 1.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry-roasted Peanuts vs Oil-roasted Spanish Peanuts:

• Dry-roasted Peanuts, no salt have 2.3 times more Vitamin B2 and 1.8 times more Vitamin B6 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Spanish Peanuts have similar amounts of Vitamin B3 per 100 g.
• Both Dry-roasted Peanuts, no salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dry-roasted Peanuts vs Oil-roasted Spanish Peanuts:

• Dry-roasted Peanuts, no salt have 1.2 times more Selenium and 1.4 times more Zinc than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.7 times more Calcium, 1.5 times more Copper, 1.4 times more Iron and 1.3 times more Manganese than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Spanish Peanuts have similar amounts of Magnesium, Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry-roasted Peanuts, no salt have 2.6 times more Omega 3 and 1.2 times more Carbohydrate than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.7 times more Omega 6 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Spanish Peanuts have similar amounts of Energy, Fat, Saturated Fat, Fiber and Protein per 100 g.
• Both Dry-roasted Peanuts, no salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.