Comparing Nutrients in 7 ounces Roasted Peanuts with Salt VS Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Peanuts with Salt	15%	71%	14%
Valencia Peanuts	16%	70%	14%

Macro Nutrients

	Roasted Peanuts with Salt	Valencia Peanuts	Recommended Dietary Allowance
Energy	40% 1165kcal	39% 1131kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	45.5% 14.5g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	192% 32.7g	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	32% 41.5g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 9.72g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	45.4% 17.3g	38g per day for Men 19-50 years
Protein	86.3% 48.3g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25% 0.3mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	160% 25.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	52% 0.67mg	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	48% 192μg	122% 488μg	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	65.2% 9.8mg	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

	Roasted Peanuts with Salt	Valencia Peanuts	Recommended Dietary Allowance
Calcium	11.5% 115mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	258% 2.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.8μg	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	39% 3.14mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	171% 3.93mg	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	103% 720mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	54.2% 814mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	60.3% 6.63mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.23% 8.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Peanuts with Salt VS Valencia Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Peanuts with Salt versus 7 oz of Valencia Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Peanuts with Salt vs Valencia Peanuts:

• 7 ounces of Roasted Peanuts with Salt have 1.4 times more Vitamin B6 than Valencia Peanuts.
• While 7 oz of Raw Valencia Peanuts contain 4.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B5 and 2.5 times more Vitamin B9 than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Valencia Peanuts provide similar amounts of Vitamin B3 per seven ounces.
• Both Dry-roasted Peanuts with Salt as well as Raw Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Peanuts with Salt vs Valencia Peanuts:

• 7 ounces of Roasted Peanuts with Salt have 1.9 times more Potassium, 1.3 times more Selenium and 410 times more Sodium than Valencia Peanuts.
• While 7 oz of Raw Valencia Peanuts contain 2.7 times more Copper and 1.3 times more Iron than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Valencia Peanuts contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Valencia Peanuts contain 1.7 times more Omega 6 than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Valencia Peanuts offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per seven ounces.
• Both Dry-roasted Peanuts with Salt as well as Raw Valencia Peanuts provide inadequate amounts of Omega 3 in seven ounces.