Comparing Nutrients in 14 ounces Oil-Roasted Peanuts VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Oil-Roasted Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	82% 2377kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	108% 34.5g	94% 30g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	323% 55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.6g	66% 85.6g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	% 16.7g	g per day for Men 19-50 years
Sucrose	% 16g	% 16.6g	g per day for Men 19-50 years
Fiber	98% 37.3g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	199% 111g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Oil-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	28% 0.34mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	343% 55mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	183% 27.4mg	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

	Oil-Roasted Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	24.2% 242mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	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	75.4% 6.03mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	166% 699mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	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	225% 1576mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	84.7% 2881mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	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	118% 13mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.16% 5.75g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-Roasted Peanuts VS Chunk Style Peanut Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil-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 Oil-Roasted Peanuts vs Chunk Style Peanut Butter:

• 14 ounces of Oil-Roasted Peanuts have 1.3 times more Vitamin B9 than Chunk Style Peanut Butter.
• Both Oil-Roasted Peanuts and Chunk Style Peanut Butter provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 14 ounces.
• Both Oil-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 Oil-Roasted Peanuts vs Chunk Style Peanut Butter:

• 14 ounces of Oil-Roasted Peanuts have 1.4 times more Calcium and 1.2 times more Phosphorus than Chunk Style Peanut Butter.
• While 14 oz of Chunk Style Peanut Butter contain 2.5 times more Selenium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Chunk Style Peanut Butter contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Chunk Style Peanut Butter contain 2.1 times more Omega 3, 1.4 times more Carbohydrate and 2 times more Sugars than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Chunk Style Peanut Butter offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Fiber and Protein per 14 ounces.