Comparing Nutrients in 100 grams Oil-roasted Spanish Peanuts with Salt VS Spanish Peanuts

Macros Ratio

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

Macro Nutrients

	Oil-roasted Spanish Peanuts with Salt	Spanish Peanuts	Recommended Dietary Allowance
Energy	20% 579kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	51% 49.6g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.56g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.5g	12% 16g	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	23.4% 8.9g	25% 9.5g	38g per day for Men 19-50 years
Protein	50% 28g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts with Salt	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	26.4% 0.32mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	31.5% 126μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts with Salt	Spanish Peanuts	Recommended Dietary Allowance
Calcium	10% 100mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	73.4% 0.66mg	100% 0.9mg	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	28.5% 2.28mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	44.8% 188mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	115% 2.64mg	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	55.3% 387mg	55.4% 388mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	29% 433mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.048% 1.78g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Spanish Peanuts with Salt VS Spanish Peanuts per 100 g

Compare the macro and micronutrient content in 100 g of Oil-roasted Spanish Peanuts with Salt versus 100 g of Spanish Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Raw Spanish Peanuts contain 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 Oil-roasted Spanish Peanuts with Salt and Spanish Peanuts provide similar amounts of Vitamin B3 per 100 grams.
• Both Oil-roasted Spanish Peanuts with Salt as well as Raw Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Oil-roasted Spanish Peanuts with Salt have 19.7 times more Sodium than Spanish Peanuts.
• While 100 g of Raw Spanish Peanuts contain 1.4 times more Copper and 1.7 times more Iron than Oil-roasted Spanish Peanuts with Salt.
• Both Oil-roasted Spanish Peanuts with Salt and Spanish Peanuts contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Oil-roasted Spanish Peanuts with Salt and Raw Spanish Peanuts have similar amounts of macro-nutrients per 100 g
• Both Oil-roasted Spanish Peanuts with Salt and Spanish Peanuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 100 grams.
• Both Oil-roasted Spanish Peanuts with Salt as well as Raw Spanish Peanuts provide inadequate amounts of Omega 3 in 100 grams.