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

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Valencia Peanuts	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Energy	197% 5700kcal	199% 5780kcal	2900kcal per day for Men 19-50 years
Fat	491% 476g	501% 486g	97g per day for Men 19-50 years
Saturated Fat	229% 73.3g	198% 63.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	970% 165g	861% 146g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	153% 199g	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	229% 87g	234% 89g	38g per day for Men 19-50 years
Protein	448% 251g	462% 259g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	Oil-roasted Virginia 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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	805% 129mg	919% 147mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	362% 18mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	262% 3.4mg	195% 2.54mg	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	615% 2460μg	313% 1250μg	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

	Valencia Peanuts	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	62% 620mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	1301% 11.7mg	1414% 12.7mg	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	261% 21mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	438% 1840mg	448% 1880mg	420mg per day for Men 19-50 years
Manganese	861% 20mg	873% 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	480% 3360mg	723% 5060mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	192% 6520mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	289% 4330mg	1500mg per day for Men 19-50 years
Zinc	304% 33.4mg	602% 66.2mg	11mg per day for Men 19-50 years
Water	1.15% 42.6g	0.59% 21.7g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Valencia Peanuts has 2.3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Oil-roasted Virginia Peanuts with Salt.
• Both Valencia Peanuts and Oil-roasted Virginia Peanuts with Salt provide similar amounts of Vitamin B3 per one kilogram.
• Both Raw Valencia Peanuts as well as Oil-roasted Virginia 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 Valencia Peanuts vs Oil-roasted Virginia Peanuts with Salt:

• 1 kilogram of Valencia Peanuts has 1.3 times more Iron than Oil-roasted Virginia Peanuts with Salt.
• While 1 kg of Oil-roasted Virginia Peanuts with Salt contains 1.4 times more Calcium, 1.5 times more Phosphorus, 2 times more Potassium, 433 times more Sodium and 2 times more Zinc than Raw Valencia Peanuts.
• Both Valencia Peanuts and Oil-roasted Virginia Peanuts with Salt contain similar levels of Copper, Magnesium, Manganese and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Raw Valencia Peanuts and Oil-roasted Virginia Peanuts with Salt have similar amounts of macro-nutrients per 1 kg
• Both Valencia Peanuts and Oil-roasted Virginia Peanuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per one kilogram.
• Both Raw Valencia Peanuts as well as Oil-roasted Virginia Peanuts with Salt provide inadequate amounts of Omega 3 in one kilogram.