Comparing Nutrients in 500 calories Oil-roasted Virginia Peanuts VS Chunk Style Peanut Butter

Weight per 500 calories

• Oil-roasted Virginia Peanuts: 86.5g
• Chunk Style Peanut Butter: 85g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.4% 42g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	20% 6.46g	32g per day for Men 19-50 years
Omega 3	1.03% 0.016g	4.14% 0.066g	1.6g per day for Men 19-50 years
Omega 6	74.5% 12.7g	69% 11.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17g	14% 18.3g	130g per day for Men 19-50 years
Sugars	NA	9.85% 7.14g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.56g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	40% 22.4g	36.5% 20.4g	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	20% 0.24mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.45% 0.097mg	7.25% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.5% 12.7mg	72.7% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	27.3% 0.35mg	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	27% 108μg	19.5% 78μg	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	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	7.44% 74.4mg	3.82% 38.2mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	54.5% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.066% 2.63μg	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	18% 1.44mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	32.3% 136mg	420mg per day for Men 19-50 years
Manganese	75.5% 1.74mg	66.4% 1.53mg	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	62.5% 438mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	11.8% 6.5μg	12.7% 6.96μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.2mg	0.96% 14.4mg	1500mg per day for Men 19-50 years
Zinc	52% 5.73mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	0.051% 1.88g	0.026% 0.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Oil-roasted Virginia Peanuts and Chunk Style Peanut Butter have similar amounts of macro-nutrients per 500 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 500 kcal.
• Both Oil-roasted Virginia Peanuts as well as Chunk Style Peanut Butter have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.