Comparing Nutrients in 14 ounces Oil-roasted Virginia Peanuts with Salt VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Oil-roasted Virginia Peanuts with Salt	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	79% 2294kcal	58.6% 1699kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	89.6% 87g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	37.7% 12g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	342% 58g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 79g	95% 124g	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	93% 35.3g	165% 62.7g	38g per day for Men 19-50 years
Protein	183% 103g	240% 134g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts with Salt	Low Fat 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	91% 1.1mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	365% 58.3mg	285% 45.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.5% 1mg	93% 1.2mg	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	124% 496μg	132% 528μg	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

	Oil-roasted Virginia Peanuts with Salt	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	34% 341mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	561% 5.05mg	899% 8.1mg	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	83% 6.63mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	347% 7.97mg	730% 16.8mg	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	287% 2008mg	288% 2016mg	700mg per day for Men 19-50 years
Potassium	76% 2588mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	115% 1719mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	216% 23.8mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Virginia Peanuts with Salt VS Low Fat Peanut Flour per 14 oz

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

Lets compare vitamin content per 14 ounces of Oil-roasted Virginia Peanuts with Salt vs Low Fat Peanut Flour:

• 14 ounces of Oil-roasted Virginia Peanuts with Salt have 1.3 times more Vitamin B3 than Low Fat Peanut Flour.
• While 14 oz of Low Fat Peanut Flour contain 1.7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Low Fat Peanut Flour provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• Both Oil-roasted Virginia Peanuts with Salt as well as Low Fat Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil-roasted Virginia Peanuts with Salt vs Low Fat Peanut Flour:

• 14 ounces of Oil-roasted Virginia Peanuts with Salt have 3.9 times more Magnesium and 433 times more Sodium than Low Fat Peanut Flour.
• While 14 oz of Low Fat Peanut Flour contain 1.5 times more Calcium, 1.6 times more Copper, 2.8 times more Iron, 2.1 times more Manganese and 2.1 times more Potassium than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Low Fat Peanut Flour contain similar levels of Phosphorus, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil-roasted Virginia Peanuts with Salt have 1.4 times more Energy, 2.2 times more Fat, 2.1 times more Saturated Fat and 2.1 times more Omega 6 than Low Fat Peanut Flour.
• While 14 oz of Low Fat Peanut Flour contain 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt as well as Low Fat Peanut Flour provide inadequate amounts of Omega 3 in 14 ounces.