Comparing Nutrients in 5 ounces Defatted Peanut Flour VS Oil-roasted Virginia Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Defatted Peanut Flour	59%	1%	40%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Defatted Peanut Flour	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Energy	16% 464kcal	28.3% 819kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	28% 9g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	122% 20.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49g	21.7% 28g	130g per day for Men 19-50 years
Sugars	16% 11.7g	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	59% 22.4g	33% 12.6g	38g per day for Men 19-50 years
Protein	132% 74g	65.5% 36.7g	56g per day for Men 19-50 years

Vitamins

	Defatted Peanut Flour	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	82.7% 0.99mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38.3mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	27.7% 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	88% 352μg	44.3% 177μg	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	0.47% 0.071mg	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

	Defatted Peanut Flour	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	20% 198mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	200% 1.8mg	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	37.2% 2.98mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	302% 6.95mg	124% 2.85mg	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	154% 1077mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	53.8% 1829mg	27% 924mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	17% 255mg	41% 614mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.23mg	85.3% 9.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.083% 3.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Defatted Peanut Flour VS Oil-roasted Virginia Peanuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Defatted Peanut Flour versus 5 oz of Oil-roasted Virginia Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Defatted Peanut Flour vs Oil-roasted Virginia Peanuts with Salt:

• 5 ounces of Defatted Peanut Flour have 2.5 times more Vitamin B1, 4.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin B9 than Oil-roasted Virginia Peanuts with Salt.
• Both Defatted Peanut Flour as well as Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Defatted Peanut Flour vs Oil-roasted Virginia Peanuts with Salt:

• 5 ounces of Defatted Peanut Flour have 1.6 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus and 2 times more Potassium than Oil-roasted Virginia Peanuts with Salt.
• While 5 oz of Oil-roasted Virginia Peanuts with Salt contain 2.4 times more Sodium and 1.3 times more Zinc than Defatted Peanut Flour .
• Both Defatted Peanut Flour and Oil-roasted Virginia Peanuts with Salt contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Defatted Peanut Flour have 1.7 times more Carbohydrate, 1.8 times more Fiber and 2 times more Protein than Oil-roasted Virginia Peanuts with Salt.
• While 5 oz of Oil-roasted Virginia Peanuts with Salt contain 1.8 times more Energy, 88.4 times more Fat, 100.7 times more Saturated Fat and 102.4 times more Omega 6 than Defatted Peanut Flour .
• 5 ounces of Defatted Peanut Flour provide inadequate amounts of Omega 6
• Both Defatted Peanut Flour as well as Oil-roasted Virginia Peanuts with Salt provide inadequate amounts of Omega 3 in five ounces.