Comparing Nutrients in 7 ounces Oil-roasted Virginia Peanuts with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Oil-roasted Virginia Peanuts with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	39.6% 1147kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	39.3% 12.6g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.3% 39.4g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	NA	6.73% 4.9g	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	46.5% 17.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	92% 51.3g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.6% 0.55mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	17% 0.22mg	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% 248μg	3.97% 16μg	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	4.4% 3.97mg	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	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	17% 171mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	22.7% 0.2mg	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	41.4% 3.3mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	39% 0.89mg	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	143% 1004mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	57.3% 859mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil-roasted Virginia Peanuts with Salt vs Canned Carrots with Liquids and Salt:

• Oil-roasted Virginia Peanuts with Salt have 14.5 times more Vitamin B1, 4.1 times more Vitamin B2, 34.9 times more Vitamin B3, 10 times more Vitamin B5, 2.3 times more Vitamin B6 and 15.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A and more Vitamin C than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil-roasted Virginia Peanuts with Salt vs Canned Carrots with Liquids and Salt:

• Oil-roasted Virginia Peanuts with Salt have 2.8 times more Calcium, 12.4 times more Copper, 3.2 times more Iron, 20.9 times more Magnesium, 4.5 times more Manganese, 25.3 times more Phosphorus, 3.8 times more Potassium, 18.8 times more Selenium, 1.8 times more Sodium and 22.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 42.9 times more Water than Oil-roasted Virginia Peanuts with Salt.

Comparison of macro-nutrients per 7 ounces:

• Oil-roasted Virginia Peanuts with Salt have 25.1 times more Energy, 347.3 times more Fat, 253.8 times more Saturated Fat, 2.4 times more Omega 3, 261.4 times more Omega 6, 3.7 times more Carbohydrate, 4.9 times more Fiber and 44.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Oil-roasted Virginia Peanuts with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.