Comparing Nutrients in 7 ounces Valencia Peanuts VS Chunk Style Peanut Butter, with salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Chunk Style Peanut Butter, with salt	15%	71%	14%

Macro Nutrients

	Valencia Peanuts	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Energy	39% 1131kcal	40.3% 1169kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.5g	47% 15g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	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% 41.5g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 8.37g	g per day for Men 19-50 years
Sucrose	NA	% 8.3g	g per day for Men 19-50 years
Fiber	45.4% 17.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	89% 49.8g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	Chunk Style Peanut Butter, 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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.5mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	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	122% 488μg	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	NA	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Peanuts	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Calcium	12.3% 123mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	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	52% 4.15mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	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	95% 667mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	43.5% 1478mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.23% 8.45g	0.061% 2.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS Chunk Style Peanut Butter, with salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Peanuts versus 7 oz of Chunk Style Peanut Butter, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Peanuts vs Chunk Style Peanut Butter, with salt:

• 7 ounces of Valencia Peanuts have 6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B5 and 2.7 times more Vitamin B9 than Chunk Style Peanut Butter, with salt.
• Both Valencia Peanuts and Chunk Style Peanut Butter, with salt provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• Both Raw Valencia Peanuts as well as Chunk Style Peanut butter, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Peanuts vs Chunk Style Peanut Butter, with salt:

• 7 ounces of Valencia Peanuts have 1.4 times more Calcium and 2 times more Copper than Chunk Style Peanut Butter, with salt.
• While 7 oz of Chunk Style Peanut butter, with salt contain 2.2 times more Potassium and 486 times more Sodium than Raw Valencia Peanuts.
• Both Valencia Peanuts and Chunk Style Peanut Butter, with salt contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Chunk Style Peanut butter, with salt contain 7.8 times more Omega 3 than Raw Valencia Peanuts.
• Both Valencia Peanuts and Chunk Style Peanut Butter, with salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Valencia Peanuts provide inadequate amounts of Omega 3