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

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Valencia Peanuts	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Energy	28% 808kcal	28.3% 819kcal	2900kcal per day for Men 19-50 years
Fat	69.5% 67.4g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	32.5% 10.4g	28% 9g	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	137% 23.4g	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	22.8% 29.6g	21.7% 28g	130g per day for Men 19-50 years
Sugars	NA	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	32.5% 12.3g	33% 12.6g	38g per day for Men 19-50 years
Protein	63.5% 35.6g	65.5% 36.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	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	75.5% 0.91mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.2mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.57mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	87% 349μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Peanuts	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	8.8% 88mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	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% 2.96mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	68% 476mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	14% 471mg	27% 924mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	41% 614mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	85.3% 9.4mg	11mg per day for Men 19-50 years
Water	0.16% 6.04g	0.083% 3.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS Oil-roasted Virginia Peanuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Peanuts 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 Valencia Peanuts vs Oil-roasted Virginia Peanuts with Salt:

• 5 ounces of Valencia Peanuts have 2.3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Oil-roasted Virginia Peanuts with Salt.
• Both Valencia Peanuts and Oil-roasted Virginia Peanuts with Salt provide similar amounts of Vitamin B3 per five ounces.
• Both Raw Valencia Peanuts 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 Valencia Peanuts vs Oil-roasted Virginia Peanuts with Salt:

• 5 ounces of Valencia Peanuts have 1.3 times more Iron than Oil-roasted Virginia Peanuts with Salt.
• While 5 oz of Oil-roasted Virginia Peanuts with Salt contain 1.4 times more Calcium, 1.5 times more Phosphorus, 2 times more Potassium, 433 times more Sodium and 2 times more Zinc than Raw Valencia Peanuts.
• Both Valencia Peanuts and Oil-roasted Virginia Peanuts with Salt contain similar levels of Copper, Magnesium, Manganese and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Raw Valencia Peanuts and Oil-roasted Virginia Peanuts with Salt have similar amounts of macro-nutrients per 5 oz
• Both Valencia Peanuts and Oil-roasted Virginia Peanuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per five ounces.
• Both Raw Valencia Peanuts as well as Oil-roasted Virginia Peanuts with Salt provide inadequate amounts of Omega 3 in five ounces.