Comparing Nutrients in 7 ounces Oil-roasted Valencia Peanuts VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Valencia Peanuts	17%	73%	10%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Oil-roasted Valencia Peanuts	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	40.3% 1169kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	207% 35.2g	113% 19.3g	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	32.5% 42g	130g per day for Men 19-50 years
Sugars	NA	13.4% 9.72g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.72g	g per day for Men 19-50 years
Fiber	46.5% 17.7g	44% 16.7g	38g per day for Men 19-50 years
Protein	96% 53.7g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia Peanuts	Dry-roasted 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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	71% 0.92mg	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	48% 192μg	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	65.2% 9.8mg	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	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	94% 0.85mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	154% 3.54mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	35.7% 1214mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	55.6% 6.1mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.2g	0.097% 3.6g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oil-roasted Valencia Peanuts have 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dry-roasted Peanuts.
• While 7 oz of Dry-roasted Peanuts, no salt contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B6 than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Dry-roasted Peanuts provide similar amounts of Vitamin B3 per seven ounces.
• Both Oil-roasted Valencia Peanuts as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil-roasted Valencia Peanuts vs Dry-roasted Peanuts:

• 7 ounces of Oil-roasted Valencia Peanuts have 2 times more Copper than Dry-roasted Peanuts.
• Both Oil-roasted Valencia Peanuts and Dry-roasted Peanuts contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil-roasted Valencia Peanuts have 1.8 times more Omega 6 than Dry-roasted Peanuts.
• While 7 oz of Dry-roasted Peanuts, no salt contain 1.3 times more Carbohydrate than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Dry-roasted Peanuts offer comparable quantities of Energy, Fat, Saturated Fat, Fiber and Protein per seven ounces.
• Both Oil-roasted Valencia Peanuts as well as Dry-roasted Peanuts, no salt provide inadequate amounts of Omega 3 in seven ounces.