Comparing Nutrients in 7 ounces Valencia Peanuts VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Valencia Peanuts	Spanish Peanuts	Recommended Dietary Allowance
Energy	39% 1131kcal	39% 1131kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.5g	44% 14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	201% 34g	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	24% 31.4g	130g per day for Men 19-50 years
Sugars	NA	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	45.4% 17.3g	49.6% 19g	38g per day for Men 19-50 years
Protein	89% 49.8g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	Spanish Peanuts	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	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.5mg	198% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	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	122% 488μg	119% 476μg	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	NA	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	Spanish Peanuts	Recommended Dietary Allowance
Calcium	12.3% 123mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	198% 1.8mg	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	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	228% 5.24mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	38.2% 4.2mg	11mg per day for Men 19-50 years
Water	0.23% 8.45g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS Spanish Peanuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Peanuts vs Spanish Peanuts:

• 7 ounces of Valencia Peanuts have 2.2 times more Vitamin B2 than Spanish Peanuts.
• Both Valencia Peanuts and Spanish Peanuts provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Raw Valencia Peanuts as well as Raw Spanish Peanuts 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 Spanish Peanuts:

• 7 ounces of Valencia Peanuts have 1.3 times more Copper and 1.6 times more Zinc than Spanish Peanuts.
• While 7 oz of Raw Spanish Peanuts contain 1.7 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese and 2.2 times more Potassium than Raw Valencia Peanuts.
• Both Valencia Peanuts and Spanish Peanuts contain similar levels of Magnesium, Phosphorus and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Peanuts have 1.3 times more Carbohydrate than Spanish Peanuts.
• Both Valencia Peanuts and Spanish Peanuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Fiber and Protein per seven ounces.
• Both Raw Valencia Peanuts as well as Raw Spanish Peanuts provide inadequate amounts of Omega 3 in seven ounces.