Comparing Nutrients in 1 pound Virginia Peanuts VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Virginia Peanuts	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	88% 2554kcal	51% 1483kcal	2900kcal per day for Men 19-50 years
Fat	228% 221g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	91% 29g	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% 66.5g	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	57.7% 75g	121% 157g	130g per day for Men 19-50 years
Sugars	24.7% 18g	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	101% 38.6g	189% 71.7g	38g per day for Men 19-50 years
Protein	204% 114g	423% 237g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	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	247% 2.96mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	351% 56mg	765% 122mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	249% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	271% 1084μg	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	198% 29.8mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Virginia Peanuts	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	40.4% 404mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	560% 5.04mg	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	145% 11.6mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	400% 1678mg	420mg per day for Men 19-50 years
Manganese	334% 7.7mg	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	246% 1724mg	492% 3447mg	700mg per day for Men 19-50 years
Potassium	92% 3130mg	172% 5851mg	3400mg per day for Men 19-50 years
Selenium	58.6% 32.2μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	54.4% 816mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	210% 23mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	0.96% 35.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Virginia Peanuts VS Defatted Peanut Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Virginia Peanuts 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 Virginia Peanuts vs Defatted Peanut Flour:

• 1 pound of Virginia Peanuts has 131.2 times more Vitamin E than Defatted Peanut Flour.
• While 1 lb of Defatted Peanut Flour contains 3.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Virginia Peanuts.
• Both Virginia Peanuts and Defatted Peanut Flour provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Defatted Peanut Flour have insufficient amounts of Vitamin E
• Both Raw Virginia Peanuts as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Virginia Peanuts vs Defatted Peanut Flour:

• 1 pound of Virginia Peanuts has 1.2 times more Iron than Defatted Peanut Flour.
• While 1 lb of Defatted Peanut Flour contains 1.6 times more Calcium, 1.6 times more Copper, 2.2 times more Magnesium, 2.9 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium and 18 times more Sodium than Raw Virginia Peanuts.
• Both Virginia Peanuts and Defatted Peanut Flour contain similar levels of Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Virginia Peanuts has 1.7 times more Energy, 88.6 times more Fat, 102.1 times more Saturated Fat and 102.5 times more Omega 6 than Defatted Peanut Flour.
• While 1 lb of Defatted Peanut Flour contains 2.1 times more Carbohydrate, 2.1 times more Sugars, 1.9 times more Fiber and 2.1 times more Protein than Raw Virginia Peanuts.
• 1 pound of Defatted Peanut Flour provide inadequate amounts of Omega 6
• Both Raw Virginia Peanuts as well as Defatted Peanut Flour provide inadequate amounts of Omega 3 in one pound.