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Comparing Nutrients in 300 calories PeanutsVS Oil-roasted Peanuts with Dalt

Weight per 300 calories

Peanuts
53g
Oil-roasted Peanuts with Dalt
50g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Peanuts or Oil-roasted Peanuts with Dalt?

Macros Ratio

Protein Fat Carbs

Peanuts
17%
73%
10%
Oil-roasted Peanuts with Dalt
17%
73%
10%
300 kcal ▼

Macro Nutrients

Peanutsvs Oil-roasted Peanuts with Dalt
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
27%26g
Fat
27%26.3g
26 gvs26.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
10.4%3.32g
Saturated Fat
13.5%4.33g
3.32 gvs4.33 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
0.099%0.002g
Omega 3
1.2%0.019g
0.002 gvs0.019 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
48.4%8.23g
Omega 6
44.5%7.57g
8.23 gvs7.57 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
6.56%8.53g
Carbohydrate
5.88%7.64g
8.53 gvs7.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
3.44%2.5g
Sugars
2.9%2.1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.5 gvs2.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.055%0.04g
≤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]
NA gvs0.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.04g
NA gvs0.04 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%2g
NA gvs2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
12%4.5g
Fiber
12.4%4.7g
4.5 gvs4.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
24.4%13.7g
Protein
25%14g
13.7 gvs14 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Peanutsvs Oil-roasted Peanuts with Dalt
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
28.2%0.34mg
Vitamin B1
3.55%0.043mg
Thiamine
0.34 mgvs0.043 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
5.5%0.071mg
Vitamin B2
3.43%0.045mg
Riboflavin
0.071 mgvs0.045 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
40%6.4mg
Vitamin B3
43.3%6.92mg
Niacin, nicotinic acid, niacinamide
6.4 mgvs6.92 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
18.7%0.94mg
Vitamin B5
12%0.6mg
Pantothenic acid
0.94 mgvs0.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
14%0.18mg
Vitamin B6
17.8%0.23mg
Pyridoxine
0.18 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
31.7%127μg
Vitamin B9
15%60μg
Folates and Folic Acid
127 μgvs60 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0.45%0.4mg
Ascorbic acid
0 mgvs0.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
29.4%4.4mg
Vitamin E
23%3.48mg
Tocopherols and Tocotrienols
4.4 mgvs3.48 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Peanutsvs Oil-roasted Peanuts with Dalt
4.87%48.7mg
Calcium
3.06%30.6mg
48.7 mgvs30.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
67.3%0.61mg
Copper
29.7%0.27mg
0.61 mgvs0.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
30.3%2.42mg
Iron
9.5%0.76mg
2.42 mgvs0.76 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
21%89mg
Magnesium
21%88mg
89 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
44.5%1.02mg
Manganese
40%0.92mg
1.02 mgvs0.92 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
28.4%199mg
Phosphorus
28.4%199mg
199 mgvs199 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
11%373mg
Potassium
10.7%364mg
373 mgvs364 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
6.93%3.8μg
Selenium
3%1.65μg
3.8 μgvs1.65 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.63%9.52mg
Sodium
10.7%160mg
9.52 mgvs160 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
15.7%1.73mg
Zinc
15%1.64mg
1.73 mgvs1.64 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.093%3.44g
Water
0.02%0.73g
3.44 gvs0.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Peanuts vs Oil-roasted Peanuts with Dalt:
Comparing minerals per 300 calories for Peanuts vs Oil-roasted Peanuts with Dalt:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

PeanutsVS Boiled Peanuts with SaltOil-roasted Peanuts with DaltVS Boiled Peanuts with SaltPeanutsVS Roasted Peanuts with SaltOil-roasted Peanuts with DaltVS Roasted Peanuts with Salt
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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