Comparing Nutrients in 14 ounces Boiled Peanuts with Salt VS Oil-roasted Valencia Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%

Macro Nutrients

	Boiled Peanuts with Salt	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Energy	43.5% 1262kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	90% 87.4g	210% 203g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	98% 31.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	415% 70.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	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	92% 35g	93% 35.3g	38g per day for Men 19-50 years
Protein	96% 53.6g	192% 107g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	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	85.7% 1.03mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.5% 3.27mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	74% 0.96mg	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	74.4% 298μg	125% 500μg	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	108% 16.3mg	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

	Boiled Peanuts with Salt	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Calcium	22% 218mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	370% 3.33mg	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	50% 4mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	96% 405mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	177% 4.06mg	297% 6.83mg	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	112% 786mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	71.4% 2429mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	199% 2981mg	204% 3064mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.23% 8.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Oil-roasted Valencia Peanuts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Peanuts with Salt versus 14 oz of Oil-roasted Valencia Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Peanuts with Salt vs Oil-roasted Valencia Peanuts with Salt:

• 14 ounces of Boiled Peanuts with Salt have 2.9 times more Vitamin B1 than Oil-roasted Valencia Peanuts with Salt.
• While 14 oz of Oil-roasted Valencia Peanuts with Salt contain 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt as well as Oil-roasted Valencia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Peanuts with Salt vs Oil-roasted Valencia Peanuts with Salt:

• 14 oz of Oil-roasted Valencia Peanuts with Salt contain 1.7 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 3.4 times more Potassium, 1.7 times more Selenium and 1.7 times more Zinc than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Oil-roasted Valencia Peanuts with Salt contain similar levels of Calcium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Peanuts with Salt have 1.3 times more Carbohydrate than Oil-roasted Valencia Peanuts with Salt.
• While 14 oz of Oil-roasted Valencia Peanuts with Salt contain 1.9 times more Energy, 2.3 times more Fat, 2.6 times more Saturated Fat, 2.6 times more Omega 6 and 2 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Oil-roasted Valencia Peanuts with Salt offer comparable quantities of Fiber per 14 ounces.
• Both Boiled Peanuts with Salt as well as Oil-roasted Valencia Peanuts with Salt provide inadequate amounts of Omega 3 in 14 ounces.