Comparing Nutrients in 1 pound Valencia Peanuts VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Valencia Peanuts	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	89% 2585kcal	67% 1941kcal	2900kcal per day for Men 19-50 years
Fat	222% 216g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	104% 33.2g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	440% 74.8g	185% 31.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	109% 142g	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	104% 39.5g	189% 71.7g	38g per day for Men 19-50 years
Protein	203% 114g	274% 153g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	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	242% 2.9mg	173% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	365% 58.4mg	326% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	164% 8.2mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	106% 1.38mg	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	279% 1116μg	151% 603μg	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	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	28% 281mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	590% 5.3mg	1028% 9.25mg	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	119% 9.5mg	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	390% 9mg	834% 19mg	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	218% 1524mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	44.3% 1506mg	181% 6160mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	247% 27mg	11mg per day for Men 19-50 years
Water	0.52% 19.3g	0.96% 35.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS Low Fat Peanut Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Peanuts versus 1 lb of Low Fat Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Peanuts vs Low Fat Peanut Flour:

• 1 pound of Valencia Peanuts has 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.8 times more Vitamin B9 than Low Fat Peanut Flour.
• Both Valencia Peanuts and Low Fat Peanut Flour provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• Both Raw Valencia Peanuts as well as Low Fat Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Peanuts vs Low Fat Peanut Flour:

• 1 pound of Valencia Peanuts has 3.8 times more Magnesium than Low Fat Peanut Flour.
• While 1 lb of Low Fat Peanut Flour contains 2.1 times more Calcium, 1.7 times more Copper, 2.3 times more Iron, 2.1 times more Manganese, 1.5 times more Phosphorus, 4.1 times more Potassium and 1.8 times more Zinc than Raw Valencia Peanuts.
• Both Valencia Peanuts and Low Fat Peanut Flour contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Peanuts has 1.3 times more Energy, 2.2 times more Fat, 2.4 times more Saturated Fat and 2.4 times more Omega 6 than Low Fat Peanut Flour.
• While 1 lb of Low Fat Peanut Flour contains 1.5 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Raw Valencia Peanuts.
• Both Raw Valencia Peanuts as well as Low Fat Peanut Flour provide inadequate amounts of Omega 3 in one pound.