Comparing Nutrients in 100 grams Spanish Peanuts VS Boiled Peanuts with Salt

Macros Ratio

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

Macro Nutrients

	Spanish Peanuts	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	19.7% 570kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.6g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	9.55% 3.06g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	41% 6.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	3.4% 2.47g	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	25% 9.5g	23% 8.8g	38g per day for Men 19-50 years
Protein	46.7% 26g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Boiled 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	56.3% 0.68mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	11.7% 0.15mg	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	60% 240μg	18.8% 75μg	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	27.3% 4.1mg	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	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	10.6% 106mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	55.4% 0.5mg	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	49% 3.9mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	44.5% 1.02mg	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	55.4% 388mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	1.47% 22mg	50% 751mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	1.13% 41.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Peanuts VS Boiled Peanuts with Salt per 100 g

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

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

• 100 grams of Spanish Peanuts have 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Raw Spanish Peanuts as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of Spanish Peanuts have 1.9 times more Calcium, 1.8 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 4.1 times more Potassium and 1.6 times more Selenium than Boiled Peanuts with Salt.
• While 100 g of Boiled Peanuts with Salt contain 34.1 times more Sodium than Raw Spanish Peanuts.
• Both Spanish Peanuts and Boiled Peanuts with Salt contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Spanish Peanuts have 1.8 times more Energy, 2.3 times more Fat, 2.3 times more Saturated Fat, 2.5 times more Omega 6 and 1.9 times more Protein than Boiled Peanuts with Salt.
• While 100 g of Boiled Peanuts with Salt contain 1.3 times more Carbohydrate than Raw Spanish Peanuts.
• Both Spanish Peanuts and Boiled Peanuts with Salt offer comparable quantities of Fiber per 100 grams.
• Both Raw Spanish Peanuts as well as Boiled Peanuts with Salt provide inadequate amounts of Omega 3 in 100 grams.