Comparing Nutrients in 5 ounces Dry-roasted Peanuts VS Oil-roasted Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Oil-roasted Valencia Peanuts	17%	73%	10%

Macro Nutrients

	Dry-roasted Peanuts	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	28.7% 832kcal	28.8% 835kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	75% 72.6g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	35% 11g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	17.8% 23g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.95g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	33% 12.6g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Oil-roasted Valencia Peanuts	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	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	26.5% 0.34mg	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	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	46.6% 7mg	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

	Dry-roasted Peanuts	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	132% 1.2mg	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% 2.24mg	29.2% 2.34mg	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	106% 2.44mg	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	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.069% 2.57g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dry-roasted Peanuts vs Oil-roasted Valencia Peanuts:

• Dry-roasted Peanuts, no salt have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B6 than Oil-roasted Valencia Peanuts.
• While Oil-roasted Valencia Peanuts contain 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Valencia Peanuts have similar amounts of Vitamin B3 per 5 oz.
• Both Dry-roasted Peanuts, no salt as well as Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dry-roasted Peanuts vs Oil-roasted Valencia Peanuts:

• Dry-roasted Peanuts, no salt have 1.2 times more Selenium than Oil-roasted Valencia Peanuts.
• While Oil-roasted Valencia Peanuts contain 2 times more Copper than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Valencia Peanuts have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry-roasted Peanuts, no salt have 2.6 times more Omega 3 and 1.3 times more Carbohydrate than Oil-roasted Valencia Peanuts.
• While Oil-roasted Valencia Peanuts contain 1.8 times more Omega 6 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil-roasted Valencia Peanuts have similar amounts of Energy, Fat, Saturated Fat, Fiber and Protein per 5 oz.
• Both Dry-roasted Peanuts, no salt as well as Oil-roasted Valencia Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.