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

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%

Macro Nutrients

	Virginia Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Energy	77% 2235kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	210% 203g	97g per day for Men 19-50 years
Saturated Fat	80% 25.5g	98% 31.3g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	342% 58g	415% 70.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	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	88.8% 33.7g	93% 35.3g	38g per day for Men 19-50 years
Protein	179% 100g	192% 107g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	Oil-roasted Valencia 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	216% 2.6mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	307% 49mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.37mg	74% 0.96mg	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	237% 949μg	125% 500μg	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	174% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Virginia Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Calcium	35.3% 353mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	370% 3.33mg	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	127% 10mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	162% 679mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	293% 6.73mg	297% 6.83mg	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	215% 1508mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	80.5% 2739mg	71.4% 2429mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	204% 3064mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	0.23% 8.4g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Virginia Peanuts have 7.3 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Valencia Peanuts with Salt.
• Both Virginia Peanuts and Oil-roasted Valencia Peanuts with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• Both Raw Virginia Peanuts as well as Oil-roasted Valencia 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 Virginia Peanuts vs Oil-roasted Valencia Peanuts with Salt:

• 14 ounces of Virginia Peanuts have 1.6 times more Calcium, 1.3 times more Copper, 1.5 times more Iron and 1.4 times more Zinc than Oil-roasted Valencia Peanuts with Salt.
• While 14 oz of Oil-roasted Valencia Peanuts with Salt contain 77.2 times more Sodium than Raw Virginia Peanuts.
• Both Virginia Peanuts and Oil-roasted Valencia Peanuts with Salt contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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