Comparing Nutrients in 1 pound 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	90% 2622kcal	67% 1941kcal	2900kcal per day for Men 19-50 years
Fat	227% 221g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	90% 28.8g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	391% 66.4g	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	69.3% 90g	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	106% 40.4g	189% 71.7g	38g per day for Men 19-50 years
Protein	210% 117g	274% 153g	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	104% 1.25mg	173% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	417% 66.7mg	326% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	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	142% 567μg	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

	Oil-roasted Virginia Peanuts with Salt	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	39% 390mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	642% 5.77mg	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	95% 7.57mg	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	396% 9.1mg	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	328% 2295mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	181% 6160mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	247% 27mg	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

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

Compare the macro and micronutrient content in 1 lb of Oil-roasted Virginia Peanuts with Salt 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 Oil-roasted Virginia Peanuts with Salt vs Low Fat Peanut Flour:

• 1 pound of Oil-roasted Virginia Peanuts with Salt has 1.3 times more Vitamin B3 than Low Fat Peanut Flour.
• While 1 lb 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 pound.
• 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.