Comparing Nutrients in 1 kilogram Boiled Peanuts with Salt VS Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Valencia Peanuts	16%	70%	14%

Macro Nutrients

	Boiled Peanuts with Salt	Valencia Peanuts	Recommended Dietary Allowance
Energy	110% 3180kcal	197% 5700kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	491% 476g	97g per day for Men 19-50 years
Saturated Fat	95% 30.6g	229% 73.3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	409% 69.5g	970% 165g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	161% 209g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	232% 88g	229% 87g	38g per day for Men 19-50 years
Protein	241% 135g	448% 251g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Valencia Peanuts	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	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	805% 129mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	362% 18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	262% 3.4mg	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	188% 750μg	615% 2460μg	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	273% 41mg	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

	Boiled Peanuts with Salt	Valencia Peanuts	Recommended Dietary Allowance
Calcium	55% 550mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	1301% 11.7mg	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	126% 10mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	438% 1840mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	861% 20mg	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	283% 1980mg	480% 3360mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	501% 7510mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	166% 18.3mg	304% 33.4mg	11mg per day for Men 19-50 years
Water	11.3% 418g	1.15% 42.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Valencia Peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Peanuts with Salt versus 1 kg of Valencia Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Peanuts with Salt vs Valencia Peanuts:

• 1 kg of Raw Valencia Peanuts contains 2.5 times more Vitamin B1, 4.8 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.3 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt as well as Raw Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Peanuts with Salt vs Valencia Peanuts:

• 1 kilogram of Boiled Peanuts with Salt has 751 times more Sodium than Valencia Peanuts.
• While 1 kg of Raw Valencia Peanuts contains 2.3 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 1.8 times more Zinc than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Valencia Peanuts contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Valencia Peanuts contains 1.8 times more Energy, 2.2 times more Fat, 2.4 times more Saturated Fat, 2.4 times more Omega 6 and 1.9 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Valencia Peanuts offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Boiled Peanuts with Salt as well as Raw Valencia Peanuts provide inadequate amounts of Omega 3 in one kilogram.