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

Weight per 300 calories

• Virginia Peanuts: 53.3g
• Oil-roasted Virginia Peanuts with Salt: 52g

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

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

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Virginia Peanuts	Oil-roasted Virginia 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	26% 25.2g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	44.7% 7.6g	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	7.93% 10.3g	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% 4.6g	38g per day for Men 19-50 years
Protein	24% 13.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	Oil-roasted Virginia 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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.37% 0.07mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10% 0.13mg	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	16.2% 65μg	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 Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	4.46% 44.6mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	73.4% 0.66mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	23.2% 98mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	45.3% 1.04mg	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	37.5% 263mg	700mg per day for Men 19-50 years
Potassium	11% 368mg	9.95% 338mg	3400mg per day for Men 19-50 years
Selenium	6.88% 3.8μg	7.08% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.33mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	31.2% 3.44mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	0.03% 1.13g	3700g per day for Men 19-50 years

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

• Raw Virginia Peanuts have 2.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Oil-roasted Virginia Peanuts with Salt.
• Both Raw Virginia Peanuts and Oil-roasted Virginia Peanuts with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Virginia Peanuts as well as Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Raw Virginia Peanuts have 1.6 times more Iron than Oil-roasted Virginia Peanuts with Salt.
• While Oil-roasted Virginia Peanuts with Salt contain 1.3 times more Phosphorus, 42.2 times more Sodium and 1.5 times more Zinc than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Oil-roasted Virginia Peanuts with Salt have similar amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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