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

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Spanish Peanuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	19.7% 570kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.6g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	27% 8.66g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	11.7% 15.3g	130g per day for Men 19-50 years
Sugars	NA	5.77% 4.18g	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	0.11% 0.08g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	NA	% 4.03g	g per day for Men 19-50 years
Fiber	25% 9.5g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	46.7% 26g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Oil-roasted Peanuts with Dalt	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	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	86.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	35.5% 0.46mg	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	30% 120μg	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	0.89% 0.8mg	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	46.3% 6.94mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	10.6% 106mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	59.2% 0.53mg	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	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	80.2% 1.85mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	1.47% 22mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.039% 1.45g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Spanish Peanuts have 7.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5 and 2 times more Vitamin B9 than Oil-roasted Peanuts with Dalt.
• While 100 g of Oil-roasted Peanuts with Salt contain 1.3 times more Vitamin B6 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B3 per 100 grams.
• Both Raw Spanish Peanuts as well as Oil-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 Oil-roasted Peanuts with Dalt:

• 100 grams of Spanish Peanuts have 1.7 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.4 times more Manganese and 2.2 times more Selenium than Oil-roasted Peanuts with Dalt.
• While 100 g of Oil-roasted Peanuts with Salt contain 14.5 times more Sodium and 1.5 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt contain similar levels of Magnesium, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Oil-roasted Peanuts with Salt contain 3.8 times more Omega 3 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil-roasted Peanuts with Dalt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 100 grams.
• 100 grams of Spanish Peanuts provide inadequate amounts of Omega 3