Comparing Nutrients in 1 kilogram Peanuts VS Oil-roasted Valencia Peanuts with Salt

Macros Ratio

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

Macro Nutrients

	Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Energy	196% 5670kcal	203% 5890kcal	2900kcal per day for Men 19-50 years
Fat	508% 492g	528% 512g	97g per day for Men 19-50 years
Saturated Fat	196% 62.8g	247% 79g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	915% 156g	1045% 178g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	125% 163g	130g per day for Men 19-50 years
Sugars	65% 47.2g	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	224% 85g	234% 89g	38g per day for Men 19-50 years
Protein	461% 258g	483% 270g	56g per day for Men 19-50 years

Vitamins

	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	533% 6.4mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	754% 121mg	896% 143mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	354% 17.7mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	187% 2.43mg	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	600% 2400μg	315% 1260μg	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	555% 83.3mg	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

	Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Calcium	92% 920mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	1271% 11.4mg	931% 8.4mg	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	573% 45.8mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	841% 19.3mg	748% 17.2mg	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	537% 3760mg	456% 3190mg	700mg per day for Men 19-50 years
Potassium	207% 7050mg	180% 6120mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	515% 7720mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	280% 31mg	11mg per day for Men 19-50 years
Water	1.76% 65g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Oil-roasted Valencia Peanuts with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Peanuts vs Oil-roasted Valencia Peanuts with Salt:

• 1 kilogram of Peanuts has 7.1 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 Peanuts and Oil-roasted Valencia Peanuts with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• Both Raw Peanuts as well as Oil-roasted Valencia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Peanuts vs Oil-roasted Valencia Peanuts with Salt:

• 1 kilogram of Peanuts has 1.7 times more Calcium, 1.4 times more Copper and 2.8 times more Iron than Oil-roasted Valencia Peanuts with Salt.
• While 1 kg of Oil-roasted Valencia Peanuts with Salt contains 42.9 times more Sodium than Raw Peanuts.
• Both Peanuts and Oil-roasted Valencia Peanuts with Salt contain similar levels of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil-roasted Valencia Peanuts with Salt contains 1.3 times more Saturated Fat than Raw Peanuts.
• Both Peanuts and Oil-roasted Valencia Peanuts with Salt offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per one kilogram.
• Both Raw Peanuts as well as Oil-roasted Valencia Peanuts with Salt provide inadequate amounts of Omega 3 in one kilogram.