Comparing Nutrients in 7 ounces Oil-roasted Virginia Peanuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Brazilnuts	Recommended Dietary Allowance
Energy	39.6% 1147kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	39.3% 12.6g	100% 32g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	46.5% 17.7g	39% 15g	38g per day for Men 19-50 years
Protein	92% 51.3g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.6% 0.55mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	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

	Oil-roasted Virginia Peanuts	Brazilnuts	Recommended Dietary Allowance
Calcium	17% 171mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Virginia Peanuts VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Oil-roasted Virginia Peanuts vs Brazilnuts:

• 7 ounces of Oil-roasted Virginia Peanuts have 3.2 times more Vitamin B2, 49.8 times more Vitamin B3, 7.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 5.7 times more Vitamin B9 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.2 times more Vitamin B1 than Oil-roasted Virginia Peanuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Oil-roasted Virginia Peanuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil-roasted Virginia Peanuts vs Brazilnuts:

• 7 ounces of Oil-roasted Virginia Peanuts have 1.6 times more Manganese and 1.6 times more Zinc than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.9 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus and 255.6 times more Selenium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Brazilnuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil-roasted Virginia Peanuts have 1.7 times more Carbohydrate and 1.8 times more Protein than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.4 times more Fat, 2.5 times more Saturated Fat, 1.9 times more Omega 3 and 1.7 times more Omega 6 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Brazilnuts offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3