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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Valencia Peanuts	17%	73%	10%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Oil-roasted Valencia Peanuts	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	80.6% 2338kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	210% 203g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	415% 70.5g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	65% 84.4g	130g per day for Men 19-50 years
Sugars	NA	27% 19.4g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	93% 35.3g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	192% 107g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia Peanuts	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	142% 1.85mg	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	125% 500μg	96% 385μg	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	130% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Valencia Peanuts	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	21.4% 214mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	189% 1.7mg	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	82% 6.55mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	297% 6.83mg	308% 7.1mg	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	181% 1266mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	71.4% 2429mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Valencia Peanuts VS Dry-roasted Peanuts per 14 oz

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

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

• 14 ounces of Oil-roasted Valencia Peanuts have 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B6 than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Dry-roasted Peanuts provide similar amounts of Vitamin B3 per 14 ounces.
• Both Oil-roasted Valencia Peanuts as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil-roasted Valencia Peanuts have 2 times more Copper than Dry-roasted Peanuts.
• Both Oil-roasted Valencia Peanuts and Dry-roasted Peanuts contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil-roasted Valencia Peanuts have 1.8 times more Omega 6 than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 1.3 times more Carbohydrate than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Dry-roasted Peanuts offer comparable quantities of Energy, Fat, Saturated Fat, Fiber and Protein per 14 ounces.
• Both Oil-roasted Valencia Peanuts as well as Dry-roasted Peanuts, no salt provide inadequate amounts of Omega 3 in 14 ounces.