Comparing Nutrients in 1 pound Oil-roasted Spanish Peanuts with Salt VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Oil-roasted Spanish Peanuts with Salt	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	91% 2626kcal	51% 1483kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	107% 34.3g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	453% 77g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	121% 157g	130g per day for Men 19-50 years
Sugars	NA	51.4% 37.3g	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	106% 40.4g	189% 71.7g	38g per day for Men 19-50 years
Protein	227% 127g	423% 237g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts with Salt	Defatted 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	120% 1.44mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	423% 67.7mg	765% 122mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	249% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	176% 2.3mg	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	143% 572μg	281% 1125μg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts with Salt	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	45.4% 454mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	907% 8.16mg	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	129% 10.3mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	400% 1678mg	420mg per day for Men 19-50 years
Manganese	464% 10.7mg	966% 22.2mg	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	251% 1755mg	492% 3447mg	700mg per day for Men 19-50 years
Potassium	104% 3520mg	172% 5851mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	131% 1964mg	54.4% 816mg	1500mg per day for Men 19-50 years
Zinc	82.5% 9.07mg	210% 23mg	11mg per day for Men 19-50 years
Water	0.22% 8.07g	0.96% 35.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Spanish Peanuts with Salt VS Defatted Peanut Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Oil-roasted Spanish Peanuts with Salt vs Defatted Peanut Flour:

• 1 lb of Defatted Peanut Flour contains 2.2 times more Vitamin B1, 5.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin B9 than Oil-roasted Spanish Peanuts with Salt.
• Both Oil-roasted Spanish Peanuts with Salt as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil-roasted Spanish Peanuts with Salt vs Defatted Peanut Flour:

• 1 pound of Oil-roasted Spanish Peanuts with Salt has 2.4 times more Sodium than Defatted Peanut Flour.
• While 1 lb of Defatted Peanut Flour contains 1.4 times more Calcium, 2.7 times more Copper, 2.2 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium and 2.6 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• Both Oil-roasted Spanish Peanuts with Salt and Defatted Peanut Flour contain similar levels of Iron and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil-roasted Spanish Peanuts with Salt has 1.8 times more Energy, 89.2 times more Fat, 119.9 times more Saturated Fat and 118.9 times more Omega 6 than Defatted Peanut Flour.
• While 1 lb of Defatted Peanut Flour contains 2 times more Carbohydrate, 1.8 times more Fiber and 1.9 times more Protein than Oil-roasted Spanish Peanuts with Salt.
• 1 pound of Defatted Peanut Flour provide inadequate amounts of Omega 6
• Both Oil-roasted Spanish Peanuts with Salt as well as Defatted Peanut Flour provide inadequate amounts of Omega 3 in one pound.