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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Oil-roasted Virginia Peanuts with Salt	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	90% 2622kcal	51% 1483kcal	2900kcal per day for Men 19-50 years
Fat	227% 221g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	90% 28.8g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	391% 66.4g	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	69.3% 90g	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	210% 117g	423% 237g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia 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	104% 1.25mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	417% 66.7mg	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	88.6% 1.15mg	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	142% 567μg	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 Virginia Peanuts with Salt	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	39% 390mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	642% 5.77mg	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	95% 7.57mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	400% 1678mg	420mg per day for Men 19-50 years
Manganese	396% 9.1mg	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	328% 2295mg	492% 3447mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	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	273% 30mg	210% 23mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.96% 35.4g	3700g per day for Men 19-50 years

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

• Defatted Peanut Flour contains 2.5 times more Vitamin B1, 4.3 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 Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Oil-roasted Virginia Peanuts with Salt have 2.4 times more Sodium and 1.3 times more Zinc than Defatted Peanut Flour .
• While Defatted Peanut Flour contains 1.6 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus and 2 times more Potassium than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Defatted Peanut Flour have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil-roasted Virginia Peanuts with Salt have 1.8 times more Energy, 88.4 times more Fat, 100.7 times more Saturated Fat, more Omega 3 and 102.4 times more Omega 6 than Defatted Peanut Flour .
• While Defatted Peanut Flour contains 1.7 times more Carbohydrate, 1.8 times more Fiber and 2 times more Protein than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt as well as Defatted Peanut Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.