Comparing Nutrients in 14 ounces Dry-roasted Peanuts VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Dry-roasted Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	80.3% 2330kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	96% 30.7g	94% 30g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	323% 55g	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	66% 85.6g	130g per day for Men 19-50 years
Sugars	27% 19.4g	46% 33.4g	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	0% 0g	0% 0g	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	% 0g	% 16.7g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 16.6g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	173% 97g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	128% 1.66mg	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	96% 385μg	91% 365μg	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	130% 19.6mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	23% 230mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	255% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.3μg	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	78.4% 6.27mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	308% 7.1mg	311% 7.14mg	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	206% 1441mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	74% 2516mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Chunk Style Peanut Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry-roasted Peanuts versus 14 oz of Chunk Style Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dry-roasted Peanuts vs Chunk Style Peanut Butter:

• 14 ounces of Dry-roasted Peanuts have 1.4 times more Vitamin B1 and 1.8 times more Vitamin B2 than Chunk Style Peanut Butter.
• While 14 oz of Chunk Style Peanut Butter contain 1.3 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Chunk Style Peanut Butter provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• Both Dry-roasted Peanuts, no salt as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Dry-roasted Peanuts vs Chunk Style Peanut Butter:

• 14 ounces of Dry-roasted Peanuts have 1.3 times more Calcium than Chunk Style Peanut Butter.
• While 14 oz of Chunk Style Peanut Butter contain 1.4 times more Copper than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Chunk Style Peanut Butter contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Chunk Style Peanut Butter contain 3 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Sugars than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Chunk Style Peanut Butter offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 14 ounces.
• 14 ounces of Dry-roasted Peanuts provide inadequate amounts of Omega 3