Comparing Nutrients in 5 ounces Peanuts VS Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Valencia Peanuts	16%	70%	14%

Macro Nutrients

	Peanuts	Valencia Peanuts	Recommended Dietary Allowance
Energy	27.7% 804kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	69.5% 67.4g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	32.5% 10.4g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	137% 23.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	9.23% 6.7g	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	31.7% 12g	32.5% 12.3g	38g per day for Men 19-50 years
Protein	65.3% 36.6g	63.5% 35.6g	56g per day for Men 19-50 years

Vitamins

	Peanuts	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	75.6% 0.91mg	75.5% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	114% 18.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	51.3% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	37% 0.48mg	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	85% 340μg	87% 349μg	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	78.7% 12mg	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

	Peanuts	Valencia Peanuts	Recommended Dietary Allowance
Calcium	13% 130mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	184% 1.66mg	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	81% 6.5mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	122% 2.8mg	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	76% 533mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	29.4% 999mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	42% 4.64mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.16% 6.04g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Valencia Peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Peanuts versus 5 oz of Valencia Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Peanuts vs Valencia Peanuts:

• 5 oz of Raw Valencia Peanuts contain 2.2 times more Vitamin B2 than Raw Peanuts.
• Both Peanuts and Valencia Peanuts provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• Both Raw Peanuts as well as Raw Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Peanuts vs Valencia Peanuts:

• 5 ounces of Peanuts have 1.5 times more Calcium, 2.2 times more Iron and 2.1 times more Potassium than Valencia Peanuts.
• Both Peanuts and Valencia Peanuts contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Valencia Peanuts contain 1.3 times more Carbohydrate than Raw Peanuts.
• Both Peanuts and Valencia Peanuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Fiber and Protein per five ounces.
• Both Raw Peanuts as well as Raw Valencia Peanuts provide inadequate amounts of Omega 3 in five ounces.