Comparing Nutrients in 7 ounces Valencia Peanuts VS Virginia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Virginia Peanuts	17%	72%	11%

Macro Nutrients

	Valencia Peanuts	Virginia Peanuts	Recommended Dietary Allowance
Energy	39% 1131kcal	38.5% 1117kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.5g	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	192% 32.7g	171% 29g	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	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	45.4% 17.3g	44.4% 17g	38g per day for Men 19-50 years
Protein	89% 49.8g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	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	106% 1.27mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.5mg	153% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	70% 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% 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

	Valencia Peanuts	Virginia Peanuts	Recommended Dietary Allowance
Calcium	12.3% 123mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	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	52% 4.15mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	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	95% 667mg	108% 754mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	40.3% 1369mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.23% 8.45g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS Virginia Peanuts per 7 oz

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

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

• 7 ounces of Valencia Peanuts have 2.3 times more Vitamin B2 than Virginia Peanuts.
• Both Valencia Peanuts and Virginia 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 Virginia 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 Virginia Peanuts:

• 7 oz of Raw Virginia Peanuts contain 1.4 times more Calcium, 2.1 times more Potassium and 1.3 times more Zinc than Raw Valencia Peanuts.
• Both Valencia Peanuts and Virginia Peanuts contain similar levels of Copper, Iron, Magnesium, Manganese, 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 Virginia Peanuts.
• Both Valencia Peanuts and Virginia 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 Virginia Peanuts provide inadequate amounts of Omega 3 in seven ounces.