Comparing Nutrients in 5 ounces Virginia Peanuts VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Virginia Peanuts	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	27.5% 798kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	71.2% 69g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.12g	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	18% 23.4g	34% 44.3g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	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	31.7% 12g	59% 22.4g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	85.6% 48g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	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	77% 0.93mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	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	84.7% 339μg	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	62% 9.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Virginia Peanuts	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	12.6% 126mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	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	45% 3.6mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	77% 539mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	28.8% 978mg	56.6% 1925mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	57% 6.28mg	77% 8.5mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Virginia Peanuts VS Low Fat Peanut Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Virginia Peanuts 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 Virginia Peanuts vs Low Fat Peanut Flour:

• 5 ounces of Virginia Peanuts have 1.4 times more Vitamin B1 and 1.8 times more Vitamin B9 than Low Fat Peanut Flour.
• While 5 oz of Low Fat Peanut Flour contain 1.3 times more Vitamin B2 than Raw Virginia Peanuts.
• Both Virginia Peanuts and Low Fat Peanut Flour provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• Both Raw Virginia Peanuts 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 Virginia Peanuts vs Low Fat Peanut Flour:

• 5 ounces of Virginia Peanuts have 3.6 times more Magnesium than Low Fat Peanut Flour.
• While 5 oz of Low Fat Peanut Flour contain 1.5 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 2.5 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Raw Virginia Peanuts.
• Both Virginia Peanuts and Low Fat Peanut Flour contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Virginia Peanuts have 1.3 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 1.9 times more Carbohydrate, 1.9 times more Fiber and 1.3 times more Protein than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts as well as Low Fat Peanut Flour provide inadequate amounts of Omega 3 in five ounces.