Comparing Nutrients in 5 ounces Oil-roasted Valencia Peanuts with Salt VS Virginia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%
Virginia Peanuts	17%	72%	11%

Macro Nutrients

	Oil-roasted Valencia Peanuts with Salt	Virginia Peanuts	Recommended Dietary Allowance
Energy	28.8% 835kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.6g	71.2% 69g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	28.5% 9.12g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	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	17.8% 23g	18% 23.4g	130g per day for Men 19-50 years
Sugars	NA	7.72% 5.6g	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	33% 12.6g	31.7% 12g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia Peanuts with Salt	Virginia Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	110% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	37.7% 0.49mg	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	44.7% 179μg	84.7% 339μg	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	NA	62% 9.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Valencia Peanuts with Salt	Virginia Peanuts	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	175% 1.58mg	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	29.2% 2.34mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	105% 2.4mg	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	77% 539mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	28.8% 978mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	73% 1094mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	57% 6.28mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.26% 9.8g	3700g per day for Men 19-50 years

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

• Raw Virginia Peanuts contain 7.3 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts with Salt and Raw Virginia Peanuts have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Oil-roasted Valencia Peanuts with Salt as well as Raw Virginia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil-roasted Valencia Peanuts with Salt vs Virginia Peanuts:

• Oil-roasted Valencia Peanuts with Salt have 77.2 times more Sodium than Raw Virginia Peanuts.
• While Raw Virginia Peanuts contain 1.6 times more Calcium, 1.3 times more Copper, 1.5 times more Iron and 1.4 times more Zinc than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts with Salt and Raw Virginia Peanuts have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil-roasted Valencia Peanuts with Salt have 1.2 times more Saturated Fat and 1.2 times more Omega 6 than Raw Virginia Peanuts.
• While Raw Virginia Peanuts contain 1.9 times more Omega 3 than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts with Salt and Raw Virginia Peanuts have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 5 oz.
• Both Oil-roasted Valencia Peanuts with Salt as well as Raw Virginia Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.