Comparing Nutrients in 7 ounces Valencia Peanuts VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Valencia Peanuts	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	39% 1131kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.5g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	1.67% 0.28g	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	53% 69g	130g per day for Men 19-50 years
Sugars	NA	22.5% 16.3g	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	45.4% 17.3g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	89% 49.8g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	Defatted Peanut Flour	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	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.5mg	335% 53.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	77% 1mg	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	123% 492μg	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	0.66% 0.099mg	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

	Valencia Peanuts	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	12.3% 123mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	397% 3.57mg	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	52% 4.15mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	175% 734mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	423% 9.72mg	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	215% 1508mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.23% 8.45g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS Defatted Peanut Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Peanuts versus 7 oz of Defatted Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Peanuts vs Defatted Peanut Flour:

• 7 oz of Defatted Peanut Flour contain 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Valencia Peanuts.
• Both Valencia Peanuts and Defatted Peanut Flour provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• Both Raw Valencia Peanuts as well as Defatted Peanut Flour 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 Defatted Peanut Flour:

• 7 oz of Defatted Peanut Flour contain 2.3 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 3.9 times more Potassium, 180 times more Sodium and 1.5 times more Zinc than Raw Valencia Peanuts.
• Both Valencia Peanuts and Defatted Peanut Flour contain similar levels of Iron and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Peanuts have 1.7 times more Energy, 86.5 times more Fat, 116.3 times more Saturated Fat and 115.3 times more Omega 6 than Defatted Peanut Flour.
• While 7 oz of Defatted Peanut Flour contain 1.7 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Raw Valencia Peanuts.
• 7 ounces of Defatted Peanut Flour provide inadequate amounts of Omega 6
• Both Raw Valencia Peanuts as well as Defatted Peanut Flour provide inadequate amounts of Omega 3 in seven ounces.