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

Macros Ratio

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

Macro Nutrients

	Spanish Peanuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	19.7% 570kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.6g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	23.6% 7.56g	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	101% 17g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	13.4% 17.5g	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	25% 9.5g	23.4% 8.9g	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 Spanish 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	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	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	60% 240μg	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	NA	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

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

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

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

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

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

Comparison of macro-nutrients per 100 grams:

Both Raw Spanish Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of macro-nutrients per 100 g
• Both Raw Spanish Peanuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 100 g.
• Both Raw Spanish Peanuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.