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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%
Virginia Peanuts	17%	72%	11%

Macro Nutrients

	Oil-roasted Valencia Peanuts with Salt	Virginia Peanuts	Recommended Dietary Allowance
Energy	40.3% 1169kcal	38.5% 1117kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	40% 12.8g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	207% 35.2g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	25.2% 33g	130g per day for Men 19-50 years
Sugars	NA	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	46.5% 17.7g	44.4% 17g	38g per day for Men 19-50 years
Protein	96% 53.7g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia Peanuts with Salt	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	15% 0.18mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	153% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	62.5% 250μg	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	NA	86.8% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Valencia Peanuts with Salt	Virginia Peanuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	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	41% 3.27mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	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	90% 633mg	108% 754mg	700mg per day for Men 19-50 years
Potassium	35.7% 1214mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	102% 1532mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	55.6% 6.1mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.11% 4.2g	0.37% 13.7g	3700g per day for Men 19-50 years

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

• Raw Virginia Peanuts contain 7.3 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 Oil-roasted Valencia Peanuts with Salt and Raw Virginia Peanuts have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Oil-roasted Valencia Peanuts with Salt as well as Raw Virginia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Oil-roasted Valencia Peanuts with Salt have 77.2 times more Sodium than Raw Virginia Peanuts.
• While Raw Virginia Peanuts contain 1.6 times more Calcium, 1.3 times more Copper, 1.5 times more Iron and 1.4 times more Zinc than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts with Salt and Raw Virginia Peanuts have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil-roasted Valencia Peanuts with Salt have 1.2 times more Saturated Fat and 1.2 times more Omega 6 than Raw Virginia Peanuts.
• While Raw Virginia Peanuts contain 1.9 times more Omega 3 than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts with Salt and Raw Virginia Peanuts have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 7 oz.
• Both Oil-roasted Valencia Peanuts with Salt as well as Raw Virginia Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.