Comparing Nutrients in 14 ounces Valencia Peanuts VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Valencia Peanuts	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	78% 2262kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	195% 189g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	91% 29g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	385% 65.4g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	106% 138g	130g per day for Men 19-50 years
Sugars	NA	45% 32.6g	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	91% 34.5g	165% 62.7g	38g per day for Men 19-50 years
Protein	178% 100g	370% 207g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	Defatted Peanut Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	211% 2.54mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	319% 51mg	670% 107mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	217% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	154% 2mg	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	244% 976μg	246% 984μg	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	1.32% 0.2mg	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

	Valencia Peanuts	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	24.6% 246mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	516% 4.65mg	794% 7.14mg	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	104% 8.3mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	342% 7.86mg	846% 19.4mg	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	191% 1334mg	431% 3016mg	700mg per day for Men 19-50 years
Potassium	38.8% 1318mg	151% 5120mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	47.6% 714mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	184% 20.2mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS Defatted Peanut Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Peanuts versus 14 oz of Defatted Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Peanuts vs Defatted Peanut Flour:

• 14 oz of Defatted Peanut Flour contain 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Valencia Peanuts.
• Both Valencia Peanuts and Defatted Peanut Flour provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• Both Raw Valencia Peanuts as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Peanuts vs Defatted Peanut Flour:

• 14 oz of Defatted Peanut Flour contain 2.3 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 3.9 times more Potassium, 180 times more Sodium and 1.5 times more Zinc than Raw Valencia Peanuts.
• Both Valencia Peanuts and Defatted Peanut Flour contain similar levels of Iron and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Valencia Peanuts have 1.7 times more Energy, 86.5 times more Fat, 116.3 times more Saturated Fat and 115.3 times more Omega 6 than Defatted Peanut Flour.
• While 14 oz of Defatted Peanut Flour contain 1.7 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Raw Valencia Peanuts.
• 14 ounces of Defatted Peanut Flour provide inadequate amounts of Omega 6
• Both Raw Valencia Peanuts as well as Defatted Peanut Flour provide inadequate amounts of Omega 3 in 14 ounces.