Comparing Nutrients in 300 calories Oil-roasted Virginia Peanuts VS Chunk Style Peanut Butter

Weight per 300 calories

• Oil-roasted Virginia Peanuts: 52g
• Chunk Style Peanut Butter: 51g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Oil-roasted Virginia Peanuts or Chunk Style Peanut Butter?

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.2g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	12% 3.87g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	41.5% 7.06g	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	8.45% 11g	130g per day for Men 19-50 years
Sugars	NA	5.9% 4.3g	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	0% 0g	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	% 2.15g	g per day for Men 19-50 years
Sucrose	NA	% 2.13g	g per day for Men 19-50 years
Fiber	12% 4.6g	10.7% 4.07g	38g per day for Men 19-50 years
Protein	24% 13.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Chunk Style Peanut Butter	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	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	4.35% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	43.6% 6.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	16.4% 0.21mg	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	11.7% 47μg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	4.46% 44.6mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	73.4% 0.66mg	32.7% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.039% 1.58μg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	23.2% 98mg	19.4% 81.5mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	40% 0.92mg	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	23.2% 162mg	700mg per day for Men 19-50 years
Potassium	9.95% 338mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	7.08% 3.9μg	7.6% 4.18μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.1mg	0.58% 8.66mg	1500mg per day for Men 19-50 years
Zinc	31.2% 3.44mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	0.03% 1.13g	0.016% 0.58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil-roasted Virginia Peanuts vs Chunk Style Peanut Butter:

• Oil-roasted Virginia Peanuts have 2.7 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 1.6 times more Vitamin B6 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Chunk Style Peanut Butter have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Oil-roasted Virginia Peanuts as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil-roasted Virginia Peanuts vs Chunk Style Peanut Butter:

• Oil-roasted Virginia Peanuts have 1.9 times more Calcium, 2.2 times more Copper, 1.6 times more Phosphorus and 2.4 times more Zinc than Chunk Style Peanut Butter.
• Both Oil-roasted Virginia Peanuts and Chunk Style Peanut Butter have similar amounts of Iron, Magnesium, Manganese, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Oil-roasted Virginia Peanuts and Chunk Style Peanut Butter have similar amounts of macro-nutrients per 300 kcal
• Both Oil-roasted Virginia Peanuts and Chunk Style Peanut Butter have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Oil-roasted Virginia Peanuts as well as Chunk Style Peanut Butter have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.