Comparing Nutrients in 14 ounces Oil-roasted Virginia Peanuts VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	79% 2294kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	94% 30g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	342% 58g	323% 55g	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	66% 85.6g	130g per day for Men 19-50 years
Sugars	NA	46% 33.4g	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	% 16.7g	g per day for Men 19-50 years
Sucrose	NA	% 16.6g	g per day for Men 19-50 years
Fiber	93% 35.3g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	183% 103g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Chunk Style Peanut Butter	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	365% 58.3mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.5% 1mg	128% 1.66mg	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	91% 365μg	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	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	34% 341mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	561% 5.05mg	255% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.3μg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	347% 7.97mg	311% 7.14mg	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	181% 1266mg	700mg per day for Men 19-50 years
Potassium	76% 2588mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.12% 4.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil-roasted Virginia Peanuts vs Chunk Style Peanut Butter:

• Oil-roasted Virginia Peanuts have 2.6 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.4 times more Vitamin B9 than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 1.6 times more Vitamin B6 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Chunk Style Peanut Butter have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Oil-roasted Virginia Peanuts as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil-roasted Virginia Peanuts vs Chunk Style Peanut Butter:

• Oil-roasted Virginia Peanuts have 1.9 times more Calcium, 2.2 times more Copper, 1.6 times more Phosphorus and 2.4 times more Zinc than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 2.8 times more Sodium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Chunk Style Peanut Butter have similar amounts of Iron, Magnesium, Manganese, Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chunk Style Peanut Butter contains 4.1 times more Omega 3 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Chunk Style Peanut Butter have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 14 oz.
• Both Oil-roasted Virginia Peanuts as well as Chunk Style Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.