Comparing Nutrients in 500 calories Virginia Peanuts VS Oil-roasted Virginia Peanuts with Salt

Weight per 500 calories

• Virginia Peanuts: 88.8g
• Oil-roasted Virginia Peanuts with Salt: 86.5g

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 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.6% 43.3g	43.4% 42g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	1.05% 0.017g	1.03% 0.016g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	74.5% 12.7g	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	13.2% 17g	130g per day for Men 19-50 years
Sugars	4.84% 3.5g	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	20% 7.55g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	40% 22.4g	40% 22.4g	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	48.3% 0.58mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.95% 0.12mg	7.45% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.7% 11mg	79.5% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.56mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	17% 0.22mg	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	27% 108μg	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	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	7.9% 79mg	7.44% 74.4mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	122% 1.1mg	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	28.3% 2.26mg	18% 1.44mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	75.5% 1.74mg	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	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	11.8% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.59% 8.9mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.93mg	52% 5.73mg	11mg per day for Men 19-50 years
Water	0.17% 6.14g	0.051% 1.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Virginia Peanuts and Oil-roasted Virginia Peanuts with Salt have similar amounts of macro-nutrients per 500 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 500 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 500 kcal.