Comparing Nutrients in 5 ounces Oil-roasted Virginia Peanuts with Salt VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Oil-roasted Virginia Peanuts with Salt	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	28.3% 819kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	122% 20.8g	57.7% 9.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28g	34% 44.3g	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	33% 12.6g	59% 22.4g	38g per day for Men 19-50 years
Protein	65.5% 36.7g	85.6% 48g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts with Salt	Low Fat Peanut Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	33% 0.43mg	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	44.3% 177μg	47% 189μg	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

	Oil-roasted Virginia Peanuts with Salt	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	12% 122mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	321% 2.9mg	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	29.6% 2.37mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	261% 6mg	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	102% 717mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	27% 924mg	56.6% 1925mg	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	41% 614mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	85.3% 9.4mg	77% 8.5mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Virginia Peanuts with Salt VS Low Fat Peanut Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil-roasted Virginia Peanuts with Salt versus 5 oz of Low Fat Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil-roasted Virginia Peanuts with Salt vs Low Fat Peanut Flour:

• 5 ounces of Oil-roasted Virginia Peanuts with Salt have 1.3 times more Vitamin B3 than Low Fat Peanut Flour.
• While 5 oz of Low Fat Peanut Flour contain 1.7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Low Fat Peanut Flour provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• Both Oil-roasted Virginia Peanuts with Salt as well as Low Fat Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil-roasted Virginia Peanuts with Salt vs Low Fat Peanut Flour:

• 5 ounces of Oil-roasted Virginia Peanuts with Salt have 3.9 times more Magnesium and 433 times more Sodium than Low Fat Peanut Flour.
• While 5 oz of Low Fat Peanut Flour contain 1.5 times more Calcium, 1.6 times more Copper, 2.8 times more Iron, 2.1 times more Manganese and 2.1 times more Potassium than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Low Fat Peanut Flour contain similar levels of Phosphorus, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil-roasted Virginia Peanuts with Salt have 1.4 times more Energy, 2.2 times more Fat, 2.1 times more Saturated Fat and 2.1 times more Omega 6 than Low Fat Peanut Flour.
• While 5 oz of Low Fat Peanut Flour contain 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt as well as Low Fat Peanut Flour provide inadequate amounts of Omega 3 in five ounces.