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

Macros Ratio

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

Macro Nutrients

	Oil-roasted Virginia Peanuts with Salt	Valencia Peanuts	Recommended Dietary Allowance
Energy	28.3% 819kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	69.5% 67.4g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	32.5% 10.4g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	122% 20.8g	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	21.7% 28g	22.8% 29.6g	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	32.5% 12.3g	38g per day for Men 19-50 years
Protein	65.5% 36.7g	63.5% 35.6g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts with Salt	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	32.6% 0.39mg	75.5% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	114% 18.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	51.3% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	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	44.3% 177μg	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	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	Valencia Peanuts	Recommended Dietary Allowance
Calcium	12% 122mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	29.6% 2.37mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	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	102% 717mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	27% 924mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	19% 10.3μg	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	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	0.16% 6.04g	3700g per day for Men 19-50 years

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

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

• 5 oz of Raw Valencia Peanuts contain 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 Oil-roasted Virginia Peanuts with Salt and Valencia Peanuts provide similar amounts of Vitamin B3 per five ounces.
• Both Oil-roasted Virginia Peanuts with Salt 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 Oil-roasted Virginia Peanuts with Salt vs Valencia Peanuts:

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

Comparison of macro-nutrients per 5 ounces:

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