Comparing Nutrients in 14 ounces Valencia Peanuts VS Oil-roasted Virginia Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Valencia Peanuts	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Energy	78% 2262kcal	79% 2294kcal	2900kcal per day for Men 19-50 years
Fat	195% 189g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	91% 29g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	385% 65.4g	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	60.6% 79g	130g per day for Men 19-50 years
Sugars	NA	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	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	93% 35.3g	38g per day for Men 19-50 years
Protein	178% 100g	183% 103g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	Oil-roasted Virginia Peanuts with Salt	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	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	319% 51mg	365% 58.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	77.5% 1mg	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	124% 496μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Peanuts	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	24.6% 246mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	516% 4.65mg	561% 5.05mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	342% 7.86mg	347% 7.97mg	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	287% 2008mg	700mg per day for Men 19-50 years
Potassium	38.8% 1318mg	76% 2588mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	115% 1719mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.23% 8.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS Oil-roasted Virginia Peanuts with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Valencia Peanuts vs Oil-roasted Virginia Peanuts with Salt:

• 14 ounces of Valencia Peanuts have 2.3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Oil-roasted Virginia Peanuts with Salt.
• Both Valencia Peanuts and Oil-roasted Virginia Peanuts with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• Both Raw Valencia Peanuts as well as Oil-roasted Virginia Peanuts with Salt 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 Oil-roasted Virginia Peanuts with Salt:

• 14 ounces of Valencia Peanuts have 1.3 times more Iron than Oil-roasted Virginia Peanuts with Salt.
• While 14 oz of Oil-roasted Virginia Peanuts with Salt contain 1.4 times more Calcium, 1.5 times more Phosphorus, 2 times more Potassium, 433 times more Sodium and 2 times more Zinc than Raw Valencia Peanuts.
• Both Valencia Peanuts and Oil-roasted Virginia Peanuts with Salt contain similar levels of Copper, Magnesium, Manganese and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Raw Valencia Peanuts and Oil-roasted Virginia Peanuts with Salt have similar amounts of macro-nutrients per 14 oz
• Both Valencia Peanuts and Oil-roasted Virginia Peanuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 14 ounces.
• Both Raw Valencia Peanuts as well as Oil-roasted Virginia Peanuts with Salt provide inadequate amounts of Omega 3 in 14 ounces.