Comparing Nutrients in 7 ounces Defatted Peanut Flour VS Virginia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Defatted Peanut Flour	59%	1%	40%
Virginia Peanuts	17%	72%	11%

Macro Nutrients

	Defatted Peanut Flour	Virginia Peanuts	Recommended Dietary Allowance
Energy	22.4% 649kcal	38.5% 1117kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	40% 12.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	25.2% 33g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	11% 7.84g	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	82.5% 31.4g	44.4% 17g	38g per day for Men 19-50 years
Protein	185% 104g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Defatted Peanut Flour	Virginia Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	335% 53.6mg	153% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	53% 0.69mg	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	123% 492μg	119% 474μg	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	0.66% 0.099mg	86.8% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Peanut Flour	Virginia Peanuts	Recommended Dietary Allowance
Calcium	27.8% 278mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	245% 2.2mg	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	52% 4.17mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	175% 734mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	146% 3.37mg	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	215% 1508mg	108% 754mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Defatted Peanut Flour VS Virginia Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Defatted Peanut Flour versus 7 oz of Virginia Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Defatted Peanut Flour vs Virginia Peanuts:

• 7 ounces of Defatted Peanut Flour have 3.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Virginia Peanuts.
• While 7 oz of Raw Virginia Peanuts contain 131.2 times more Vitamin E than Defatted Peanut Flour .
• Both Defatted Peanut Flour and Virginia Peanuts provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Defatted Peanut Flour have insufficient amounts of Vitamin E
• Both Defatted Peanut Flour as well as Raw Virginia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Defatted Peanut Flour vs Virginia Peanuts:

• 7 ounces of Defatted Peanut Flour have 1.6 times more Calcium, 1.6 times more Copper, 2.2 times more Magnesium, 2.9 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium and 18 times more Sodium than Virginia Peanuts.
• Both Defatted Peanut Flour and Virginia Peanuts contain similar levels of Iron, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Defatted Peanut Flour have 2.1 times more Carbohydrate, 2.1 times more Sugars, 1.9 times more Fiber and 2.1 times more Protein than Virginia Peanuts.
• While 7 oz of Raw Virginia Peanuts contain 1.7 times more Energy, 88.6 times more Fat, 102.1 times more Saturated Fat and 102.5 times more Omega 6 than Defatted Peanut Flour .
• 7 ounces of Defatted Peanut Flour provide inadequate amounts of Omega 6
• Both Defatted Peanut Flour as well as Raw Virginia Peanuts provide inadequate amounts of Omega 3 in seven ounces.