Comparing Nutrients in 5 ounces Oil-roasted Virginia Peanuts VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	28.3% 819kcal	28.8% 835kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	122% 20.8g	116% 19.6g	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	23.5% 30.6g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	0% 0g	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	% 6g	g per day for Men 19-50 years
Sucrose	NA	% 5.94g	g per day for Men 19-50 years
Fiber	33% 12.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	65.5% 36.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Chunk Style Peanut Butter	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	45.6% 0.59mg	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	32.6% 130μg	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	59.5% 8.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	12% 122mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.4μg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	111% 2.55mg	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	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	27% 924mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	85.3% 9.4mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	0.044% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil-roasted Virginia Peanuts vs Chunk Style Peanut Butter:

• Oil-roasted Virginia Peanuts have 2.6 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.4 times more Vitamin B9 than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 1.6 times more Vitamin B6 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Chunk Style Peanut Butter have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Oil-roasted Virginia Peanuts as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil-roasted Virginia Peanuts vs Chunk Style Peanut Butter:

• Oil-roasted Virginia Peanuts have 1.9 times more Calcium, 2.2 times more Copper, 1.6 times more Phosphorus and 2.4 times more Zinc than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 2.8 times more Sodium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Chunk Style Peanut Butter have similar amounts of Iron, Magnesium, Manganese, Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chunk Style Peanut Butter contains 4.1 times more Omega 3 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Chunk Style Peanut Butter have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
• Both Oil-roasted Virginia Peanuts as well as Chunk Style Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.