Comparing Nutrients in 300 calories Virginia Peanuts VS Oil-roasted Valencia Peanuts with Salt

Weight per 300 calories

• Virginia Peanuts: 53.3g
• Oil-roasted Valencia Peanuts with Salt: 51g

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

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

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%

Macro Nutrients

	Virginia Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.8% 26g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	12.6% 4.02g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	53.2% 9.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.78% 8.8g	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	12% 4.53g	12% 4.53g	38g per day for Men 19-50 years
Protein	24% 13.4g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	3.82% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.37% 0.07mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.52% 0.12mg	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	32% 127μg	16% 64μg	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	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Virginia Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	2.75% 27.5mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	47.4% 0.43mg	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	17% 1.36mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	19.4% 81.5mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	38% 0.88mg	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	29% 202mg	23.2% 162mg	700mg per day for Men 19-50 years
Potassium	11% 368mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	6.88% 3.8μg	6.95% 3.82μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.33mg	26.2% 393mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	0.029% 1.08g	3700g per day for Men 19-50 years

Virginia Peanuts VS Oil-roasted Valencia Peanuts With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Virginia Peanuts have 7.6 times more Vitamin B1, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Oil-roasted Valencia Peanuts with Salt.
• Both Virginia Peanuts and Oil-roasted Valencia Peanuts with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Oil-roasted Valencia Peanuts with Salt have insufficient amounts of Vitamin B1
• Both Raw Virginia Peanuts as well as Oil-roasted Valencia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Virginia Peanuts vs Oil-roasted Valencia Peanuts with Salt:

• 300 calories of Virginia Peanuts have 1.4 times more Copper, 1.6 times more Iron, 1.2 times more Phosphorus and 1.5 times more Zinc than Oil-roasted Valencia Peanuts with Salt.
• While 300 kcal of Oil-roasted Valencia Peanuts with Salt contain 73.8 times more Sodium than Raw Virginia Peanuts.
• Both Virginia Peanuts and Oil-roasted Valencia Peanuts with Salt contain similar levels of Magnesium, Manganese, Potassium and Selenium per 300 calories.
• Both Raw Virginia Peanuts as well as Oil-roasted Valencia Peanuts with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Raw Virginia Peanuts and Oil-roasted Valencia Peanuts with Salt have similar amounts of macro-nutrients per 300 kcal
• Both Virginia Peanuts and Oil-roasted Valencia Peanuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 300 calories.
• Both Raw Virginia Peanuts as well as Oil-roasted Valencia Peanuts with Salt provide inadequate amounts of Omega 3 in 300 calories.