Comparing Nutrients in 7 ounces Boiled Peanuts with Salt VS Oil-roasted Virginia Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Boiled Peanuts with Salt	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Energy	21.8% 631kcal	39.6% 1147kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42g	30.3% 39.4g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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	46% 17.5g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	48% 26.8g	92% 51.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	38.8% 0.5mg	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	37.2% 149μg	62% 248μg	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	54.2% 8.14mg	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

	Boiled Peanuts with Salt	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	281% 2.53mg	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	25% 2mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	173% 4mg	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	56% 393mg	143% 1004mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	99% 1490mg	57.3% 859mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	119% 13mg	11mg per day for Men 19-50 years
Water	2.24% 83g	0.12% 4.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Oil-roasted Virginia Peanuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Peanuts with Salt versus 7 oz of Oil-roasted Virginia Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Peanuts with Salt vs Oil-roasted Virginia Peanuts with Salt:

• 7 oz of Oil-roasted Virginia Peanuts with Salt contain 1.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Oil-roasted Virginia Peanuts with Salt provide similar amounts of Vitamin B1 per seven ounces.
• Both Boiled Peanuts with Salt as well as Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Peanuts with Salt vs Oil-roasted Virginia Peanuts with Salt:

• 7 ounces of Boiled Peanuts with Salt have 1.7 times more Sodium than Oil-roasted Virginia Peanuts with Salt.
• While 7 oz of Oil-roasted Virginia Peanuts with Salt contain 1.6 times more Calcium, 2.6 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 3.6 times more Potassium, 1.7 times more Selenium and 3.6 times more Zinc than Boiled Peanuts with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil-roasted Virginia Peanuts with Salt contain 1.8 times more Energy, 2.2 times more Fat, 2.1 times more Saturated Fat, 2.1 times more Omega 6 and 1.9 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Oil-roasted Virginia Peanuts with Salt offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Boiled Peanuts with Salt as well as Oil-roasted Virginia Peanuts with Salt provide inadequate amounts of Omega 3 in seven ounces.