Comparing Nutrients in 1 kilogram Oil-roasted Virginia Peanuts with Salt VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Oil-roasted Virginia Peanuts with Salt	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	199% 5780kcal	148% 4280kcal	2900kcal per day for Men 19-50 years
Fat	501% 486g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	198% 63.5g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	861% 146g	407% 69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	241% 313g	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	234% 89g	416% 158g	38g per day for Men 19-50 years
Protein	462% 259g	604% 338g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts with Salt	Low Fat Peanut Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	381% 4.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	919% 147mg	719% 115mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	308% 15.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	234% 3.04mg	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	313% 1250μg	333% 1330μg	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

	Oil-roasted Virginia Peanuts with Salt	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	86% 860mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	1414% 12.7mg	2266% 20.4mg	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	209% 16.7mg	593% 47.4mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	873% 20mg	1840% 42.3mg	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	723% 5060mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	192% 6520mg	399% 13580mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	289% 4330mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	602% 66.2mg	545% 60mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Virginia Peanuts with Salt VS Low Fat Peanut Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil-roasted Virginia Peanuts with Salt vs Low Fat Peanut Flour:

• 1 kilogram of Oil-roasted Virginia Peanuts with Salt has 1.3 times more Vitamin B3 than Low Fat Peanut Flour.
• While 1 kg of Low Fat Peanut Flour contains 1.7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Low Fat Peanut Flour provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Oil-roasted Virginia Peanuts with Salt as well as Low Fat Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil-roasted Virginia Peanuts with Salt vs Low Fat Peanut Flour:

• 1 kilogram of Oil-roasted Virginia Peanuts with Salt has 3.9 times more Magnesium and 433 times more Sodium than Low Fat Peanut Flour.
• While 1 kg of Low Fat Peanut Flour contains 1.5 times more Calcium, 1.6 times more Copper, 2.8 times more Iron, 2.1 times more Manganese and 2.1 times more Potassium than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Low Fat Peanut Flour contain similar levels of Phosphorus, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil-roasted Virginia Peanuts with Salt has 1.4 times more Energy, 2.2 times more Fat, 2.1 times more Saturated Fat and 2.1 times more Omega 6 than Low Fat Peanut Flour.
• While 1 kg of Low Fat Peanut Flour contains 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt as well as Low Fat Peanut Flour provide inadequate amounts of Omega 3 in one kilogram.