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

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%

Macro Nutrients

	Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Energy	38.8% 1125kcal	40.3% 1169kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	207% 35.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	25% 32.3g	130g per day for Men 19-50 years
Sugars	13% 9.37g	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	44.4% 17g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	91% 51g	96% 53.7g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Oil-roasted Valencia 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	106% 1.27mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	37% 0.48mg	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	119% 476μg	62.5% 250μg	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	110% 16.5mg	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

	Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Calcium	18.3% 183mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	185% 1.66mg	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	114% 9.1mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	148% 3.4mg	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	107% 746mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	41% 1399mg	35.7% 1214mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	102% 1532mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	55.6% 6.1mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.11% 4.2g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Peanuts have 7.1 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Valencia Peanuts with Salt.
• Both Peanuts and Oil-roasted Valencia Peanuts with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Raw Peanuts as well as Oil-roasted Valencia 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 Peanuts vs Oil-roasted Valencia Peanuts with Salt:

• 7 ounces of Peanuts have 1.7 times more Calcium, 1.4 times more Copper and 2.8 times more Iron than Oil-roasted Valencia Peanuts with Salt.
• While 7 oz of Oil-roasted Valencia Peanuts with Salt contain 42.9 times more Sodium than Raw Peanuts.
• Both Peanuts and Oil-roasted Valencia Peanuts with Salt contain similar levels of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil-roasted Valencia Peanuts with Salt contain 1.3 times more Saturated Fat than Raw Peanuts.
• Both Peanuts and Oil-roasted Valencia Peanuts with Salt offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per seven ounces.
• Both Raw Peanuts as well as Oil-roasted Valencia Peanuts with Salt provide inadequate amounts of Omega 3 in seven ounces.