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

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Spanish Peanuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	19.7% 570kcal	20.2% 587kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.6g	51% 49.7g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	24% 7.72g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	57% 9.7g	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	6.76% 4.9g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.9g	g per day for Men 19-50 years
Fiber	25% 9.5g	22% 8.4g	38g per day for Men 19-50 years
Protein	46.7% 26g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Roasted 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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	36% 0.47mg	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	24.3% 97μg	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	33% 4.93mg	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	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	10.6% 106mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	77.7% 1.8mg	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	52% 363mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	1.47% 22mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.049% 1.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Spanish Peanuts versus 100 g of Roasted 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 Roasted Peanuts with Salt:

• 100 grams of Spanish Peanuts have 4.4 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.5 times more Vitamin B9 than Roasted Peanuts with Salt.
• While 100 g of Dry-roasted Peanuts with Salt contain 1.5 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Roasted Peanuts with Salt provide similar amounts of Vitamin B3 per 100 grams.
• Both Raw Spanish Peanuts as well as Dry-roasted 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 Roasted Peanuts with Salt:

• 100 grams of Spanish Peanuts have 1.8 times more Calcium, 2.1 times more Copper, 2.5 times more Iron and 1.5 times more Manganese than Roasted Peanuts with Salt.
• While 100 g of Dry-roasted Peanuts with Salt contain 1.3 times more Selenium, 18.6 times more Sodium and 1.3 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Roasted Peanuts with Salt contain similar levels of Magnesium, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

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