Comparing Nutrients in 5 ounces Chunk Style Peanut Butter VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Chunk Style Peanut Butter	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	28.8% 835kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	33.5% 10.7g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	116% 19.6g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.6g	19% 24.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	0% 0g	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	% 6g	NA	g per day for Men 19-50 years
Sucrose	% 5.94g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	33% 12.6g	38g per day for Men 19-50 years
Protein	61% 34g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	28% 0.36mg	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	32.6% 130μg	44.7% 179μg	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	59.5% 8.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	104% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.4μg	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	33.7% 2.7mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	145% 3.34mg	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	64.6% 452mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	0.068% 2.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Chunk Style Peanut Butter VS Oil-roasted Spanish Peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Chunk Style Peanut Butter versus 5 oz of Oil-roasted Spanish Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chunk Style Peanut Butter vs Oil-roasted Spanish Peanuts:

• 5 ounces of Chunk Style Peanut Butter have 1.3 times more Vitamin B2 and 1.6 times more Vitamin B6 than Oil-roasted Spanish Peanuts.
• While 5 oz of Oil-roasted Spanish Peanuts contain 3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Oil-roasted Spanish Peanuts provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• Both Chunk Style Peanut Butter as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chunk Style Peanut Butter vs Oil-roasted Spanish Peanuts:

• 5 ounces of Chunk Style Peanut Butter have 1.4 times more Zinc than Oil-roasted Spanish Peanuts.
• While 5 oz of Oil-roasted Spanish Peanuts contain 2.2 times more Calcium and 1.3 times more Manganese than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Oil-roasted Spanish Peanuts contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chunk Style Peanut Butter have 7.8 times more Omega 3 and 1.2 times more Carbohydrate than Oil-roasted Spanish Peanuts.
• Both Chunk Style Peanut Butter and Oil-roasted Spanish Peanuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Fiber and Protein per five ounces.
• 5 ounces of Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3