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

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Dry-roasted Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	28.7% 832kcal	28.8% 835kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	116% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	23.5% 30.6g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	16.4% 12g	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	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	% 0g	% 6g	g per day for Men 19-50 years
Sucrose	% 6.95g	% 5.94g	g per day for Men 19-50 years
Fiber	31.3% 12g	30% 11.3g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted 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	18% 0.22mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	45.6% 0.59mg	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	34.4% 137μg	32.6% 130μg	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	46.6% 7mg	59.5% 8.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.4μg	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% 2.24mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	111% 2.55mg	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	73.5% 515mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	26.4% 899mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.069% 2.57g	0.044% 1.6g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Dry-roasted Peanuts have 1.4 times more Vitamin B1 and 1.8 times more Vitamin B2 than Chunk Style Peanut Butter.
• While 5 oz of Chunk Style Peanut Butter contain 1.3 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Chunk Style Peanut Butter provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• Both Dry-roasted Peanuts, no salt as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Dry-roasted Peanuts have 1.3 times more Calcium than Chunk Style Peanut Butter.
• While 5 oz of Chunk Style Peanut Butter contain 1.4 times more Copper than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Chunk Style Peanut Butter contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Chunk Style Peanut Butter contain 3 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Sugars than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Chunk Style Peanut Butter offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Dry-roasted Peanuts provide inadequate amounts of Omega 3