Comparing Nutrients in 1 kilogram Oil-roasted Virginia Peanuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	199% 5780kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	501% 486g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	198% 63.5g	179% 57g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	861% 146g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	258% 335g	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	NA	38g per day for Men 19-50 years
Protein	462% 259g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Dried Beechnuts	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	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	919% 147mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	86% 860mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1414% 12.7mg	744% 6.7mg	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	209% 16.7mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	873% 20mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	192% 6520mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	602% 66.2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Virginia Peanuts VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil-roasted Virginia Peanuts vs Dried Beechnuts:

• 1 kilogram of Oil-roasted Virginia Peanuts has 16.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.3 times more Vitamin B2, 2.7 times more Vitamin B6 and more Vitamin C than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Dried Beechnuts provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin C
• Both Oil-roasted Virginia Peanuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oil-roasted Virginia Peanuts vs Dried Beechnuts:

• 1 kilogram of Oil-roasted Virginia Peanuts has 86 times more Calcium, 1.9 times more Copper, more Magnesium, 1.5 times more Manganese, more Phosphorus and 18.4 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.5 times more Iron, 1.6 times more Potassium and 6.3 times more Sodium than Oil-roasted Virginia Peanuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil-roasted Virginia Peanuts has 4.2 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 89.5 times more Omega 3, 1.3 times more Omega 6 and 1.7 times more Carbohydrate than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Dried Beechnuts offer comparable quantities of Energy, Fat and Saturated Fat per one kilogram.
• 1 kilogram of Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3