Comparing Nutrients in 14 ounces Oil-Roasted Peanuts VS Oil-roasted Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Oil-roasted Valencia Peanuts	17%	73%	10%

Macro Nutrients

	Oil-Roasted Peanuts	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	82% 2377kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	210% 203g	97g per day for Men 19-50 years
Saturated Fat	108% 34.5g	98% 31.3g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	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	46.6% 60.6g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	93% 35.3g	38g per day for Men 19-50 years
Protein	199% 111g	192% 107g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Oil-roasted Valencia Peanuts	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	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	343% 55mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	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	119% 476μg	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	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	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

	Oil-Roasted Peanuts	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Calcium	24.2% 242mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	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	75.4% 6.03mg	82% 6.55mg	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	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	225% 1576mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	84.7% 2881mg	71.4% 2429mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.75g	0.23% 8.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil-Roasted Peanuts vs Oil-roasted Valencia Peanuts:

• Oil-Roasted Peanuts no Salt have 1.9 times more Vitamin B6 than Oil-roasted Valencia Peanuts.
• While Oil-roasted Valencia Peanuts contain 1.7 times more Vitamin B2 than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Oil-roasted Valencia Peanuts have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Oil-Roasted Peanuts no Salt as well as Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil-Roasted Peanuts vs Oil-roasted Valencia Peanuts:

• Oil-Roasted Peanuts no Salt have 1.2 times more Phosphorus than Oil-roasted Valencia Peanuts.
• While Oil-roasted Valencia Peanuts contain 1.6 times more Copper and 2.3 times more Selenium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Oil-roasted Valencia Peanuts have similar amounts of Calcium, Iron, Magnesium, Manganese, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil-Roasted Peanuts no Salt have 3.8 times more Omega 3 than Oil-roasted Valencia Peanuts.
• Both Oil-Roasted Peanuts no Salt and Oil-roasted Valencia Peanuts have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 14 oz.
• Both Oil-Roasted Peanuts no Salt as well as Oil-roasted Valencia Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.