Comparing Nutrients in 7 ounces Dry-roasted Peanuts VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Dry-roasted Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	40% 1165kcal	40.3% 1169kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	47% 15g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	162% 27.5g	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	33% 43g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	23% 16.7g	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	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	% 0g	% 8.37g	g per day for Men 19-50 years
Sucrose	% 9.72g	% 8.3g	g per day for Men 19-50 years
Fiber	44% 16.7g	41.8% 16g	38g per day for Men 19-50 years
Protein	86.3% 48.3g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted 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	25% 0.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	64% 0.83mg	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	45.6% 183μg	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	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	11.5% 115mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 6.15μg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	155% 3.57mg	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	90% 633mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	43.5% 1478mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.061% 2.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Chunk Style Peanut Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry-roasted Peanuts versus 7 oz of Chunk Style Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry-roasted Peanuts vs Chunk Style Peanut Butter:

• 7 ounces of Dry-roasted Peanuts have 1.4 times more Vitamin B1 and 1.8 times more Vitamin B2 than Chunk Style Peanut Butter.
• While 7 oz of Chunk Style Peanut Butter contain 1.3 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Chunk Style Peanut Butter provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Dry-roasted Peanuts, no salt as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Dry-roasted Peanuts vs Chunk Style Peanut Butter:

• 7 ounces of Dry-roasted Peanuts have 1.3 times more Calcium than Chunk Style Peanut Butter.
• While 7 oz of Chunk Style Peanut Butter contain 1.4 times more Copper than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Chunk Style Peanut Butter contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Chunk Style Peanut Butter contain 3 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Sugars than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Chunk Style Peanut Butter offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Dry-roasted Peanuts provide inadequate amounts of Omega 3