Comparing Nutrients in 500 calories Virginia Peanuts VS Chunk Style Peanut Butter, with salt

Weight per 500 calories

• Virginia Peanuts: 88.8g
• Chunk Style Peanut Butter, with salt: 85g

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

Which food has more nutrients per 500 calories - Virginia Peanuts or Chunk Style Peanut Butter, with salt?

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Chunk Style Peanut Butter, with salt	15%	71%	14%

Macro Nutrients

	Virginia Peanuts	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.6% 43.3g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	20% 6.46g	32g per day for Men 19-50 years
Omega 3	1.05% 0.017g	4.14% 0.066g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	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	11.3% 14.7g	14% 18.3g	130g per day for Men 19-50 years
Sugars	4.84% 3.5g	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% 7.55g	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

	Virginia Peanuts	Chunk Style Peanut Butter, 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	48.3% 0.58mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.95% 0.12mg	7.25% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.7% 11mg	72.7% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.56mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	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	53% 212μg	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	39% 5.83mg	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Virginia Peanuts	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Calcium	7.9% 79mg	3.82% 38.2mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	28.3% 2.26mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	32.3% 136mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	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	48.2% 337mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	12.7% 6.96μg	55μg per day for Men 19-50 years
Sodium	0.59% 8.9mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.93mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	0.17% 6.14g	0.026% 0.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Virginia Peanuts vs Chunk Style Peanut Butter, with salt:

• Raw Virginia Peanuts have 6.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B5 and 2.7 times more Vitamin B9 than Chunk Style Peanut butter, with salt.
• Both Raw Virginia Peanuts and Chunk Style Peanut butter, with salt have similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 500 kcal.
• Both Raw Virginia Peanuts as well as Chunk Style Peanut butter, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Virginia Peanuts vs Chunk Style Peanut Butter, with salt:

• Raw Virginia Peanuts have 2.1 times more Calcium, 2 times more Copper, 1.4 times more Iron, 1.2 times more Phosphorus and 1.7 times more Zinc than Chunk Style Peanut butter, with salt.
• While Chunk Style Peanut butter, with salt contains 46.5 times more Sodium than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Chunk Style Peanut butter, with salt have similar amounts of Magnesium, Manganese, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Chunk Style Peanut butter, with salt contains 2 times more Sugars than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Chunk Style Peanut butter, with salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Virginia Peanuts as well as Chunk Style Peanut butter, with salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.