Comparing Nutrients in 100 calories Valencia Peanuts VS Oil-roasted Valencia Peanuts with Salt

Weight per 100 calories

• Valencia Peanuts: 17.5g
• Oil-roasted Valencia Peanuts with Salt: 17g

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

Which food has more nutrients per 100 calories - Valencia Peanuts or Oil-roasted Valencia Peanuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%

Macro Nutrients

	Valencia Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.35g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	0.11% 0.002g	0.11% 0.002g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	17.7% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.82% 3.67g	2.13% 2.77g	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	4% 1.53g	3.98% 1.5g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	Oil-roasted Valencia 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	9.34% 0.11mg	1.27% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.05% 0.053mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	15.2% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	3.17% 0.041mg	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	10.8% 43μg	5.35% 21.4μg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.92% 9.17mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	16% 0.14mg	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	4.6% 0.37mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	7.7% 32.3mg	6.47% 27mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	12.7% 0.29mg	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	8.42% 59mg	7.74% 54mg	700mg per day for Men 19-50 years
Potassium	1.7% 58.2mg	3.06% 104mg	3400mg per day for Men 19-50 years
Selenium	2.33% 1.3μg	2.3% 1.27μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.18mg	8.74% 131mg	1500mg per day for Men 19-50 years
Zinc	5.33% 0.59mg	4.75% 0.52mg	11mg per day for Men 19-50 years
Water	0.02% 0.75g	0.01% 0.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Valencia Peanuts vs Oil-roasted Valencia Peanuts with Salt:

• Raw Valencia Peanuts have 7.3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Oil-roasted Valencia Peanuts with Salt.
• Both Raw Valencia Peanuts and Oil-roasted Valencia Peanuts with Salt have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Valencia Peanuts as well as Oil-roasted Valencia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Peanuts vs Oil-roasted Valencia Peanuts with Salt:

• Raw Valencia Peanuts have 1.4 times more Copper and 1.3 times more Iron than Oil-roasted Valencia Peanuts with Salt.
• While Oil-roasted Valencia Peanuts with Salt contain 1.8 times more Potassium and 747.1 times more Sodium than Raw Valencia Peanuts.
• Both Raw Valencia Peanuts and Oil-roasted Valencia Peanuts with Salt have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Peanuts have 1.3 times more Carbohydrate than Oil-roasted Valencia Peanuts with Salt.
• Both Raw Valencia Peanuts and Oil-roasted Valencia Peanuts with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Fiber and Protein per 100 kcal.
• Both Raw Valencia Peanuts as well as Oil-roasted Valencia Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.