Comparing Nutrients in 300 calories Oil-roasted Virginia Peanuts with Salt VS Defatted Peanut Flour

Weight per 300 calories

• Oil-roasted Virginia Peanuts with Salt: 52g
• Defatted Peanut Flour: 92g

Oil-roasted Virginia Peanuts with Salt have 1.8 times more energy per 100g than Defatted Peanut Flour. It has very high energy density when compared to other foods. Defatted Peanut Flour having high energy density.

Discover which food has more nutrients per 300 calories - Oil-roasted Virginia Peanuts with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.2g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.93% 10.3g	24.5% 32g	130g per day for Men 19-50 years
Sugars	NA	10.4% 7.54g	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	12% 4.6g	38% 14.5g	38g per day for Men 19-50 years
Protein	24% 13.4g	85.5% 48g	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	12% 0.14mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	155% 24.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	35.6% 0.46mg	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	16.2% 65μg	57% 228μg	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	0.31% 0.046mg	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	4.46% 44.6mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	73.4% 0.66mg	183% 1.65mg	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	11% 0.87mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	23.2% 98mg	81% 339mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	195% 4.5mg	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	37.5% 263mg	100% 697mg	700mg per day for Men 19-50 years
Potassium	9.95% 338mg	35% 1183mg	3400mg per day for Men 19-50 years
Selenium	7.08% 3.9μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	31.2% 3.44mg	42.5% 4.68mg	11mg per day for Men 19-50 years
Water	0.03% 1.13g	0.19% 7.16g	3700g per day for Men 19-50 years

Oil-roasted Virginia Peanuts With Salt VS Defatted Peanut Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil-roasted Virginia Peanuts with Salt or Defatted Peanut Flour?

Lets compare vitamin content per 300 calories of Oil-roasted Virginia Peanuts with Salt vs Defatted Peanut Flour:

• 300 kcal of Defatted Peanut Flour contain 4.5 times more Vitamin B1, 7.6 times more Vitamin B2, 3.2 times more Vitamin B3, 3.5 times more Vitamin B5, 3.5 times more Vitamin B6 and 3.5 times more Vitamin B9 than Oil-roasted Virginia Peanuts with Salt.
• 300 calories of Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin B2
• 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 300 calories.

Comparing minerals per 300 calories for Oil-roasted Virginia Peanuts with Salt vs Defatted Peanut Flour:

• 300 calories of Oil-roasted Virginia Peanuts with Salt have 1.4 times more Sodium than Defatted Peanut Flour.
• While 300 kcal of Defatted Peanut Flour contain 2.9 times more Calcium, 2.5 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 4.3 times more Manganese, 2.7 times more Phosphorus, 3.5 times more Potassium, 1.7 times more Selenium and 1.4 times more Zinc than Oil-roasted Virginia Peanuts with Salt.
• 300 calories of Oil-roasted Virginia Peanuts with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil-roasted Virginia Peanuts with Salt have 50 times more Fat, 57 times more Saturated Fat and 57.9 times more Omega 6 than Defatted Peanut Flour.
• While 300 kcal of Defatted Peanut Flour contain 3.1 times more Carbohydrate, 3.1 times more Fiber and 3.6 times more Protein than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Defatted Peanut Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Defatted Peanut Flour provide inadequate amounts of Omega 6
• Both Oil-roasted Virginia Peanuts with Salt as well as Defatted Peanut Flour provide inadequate amounts of Omega 3 in 300 calories.