Comparing Nutrients in 7 ounces Oil-roasted Virginia Peanuts VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	39.6% 1147kcal	40.3% 1169kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	39.3% 12.6g	47% 15g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	162% 27.5g	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	33% 43g	130g per day for Men 19-50 years
Sugars	NA	23% 16.7g	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	% 8.37g	g per day for Men 19-50 years
Sucrose	NA	% 8.3g	g per day for Men 19-50 years
Fiber	46.5% 17.7g	41.8% 16g	38g per day for Men 19-50 years
Protein	92% 51.3g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Chunk Style Peanut Butter	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	64% 0.83mg	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	45.6% 183μg	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	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	17% 171mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 6.15μg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	155% 3.57mg	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	90% 633mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	43.5% 1478mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.061% 2.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil-roasted Virginia Peanuts vs Chunk Style Peanut Butter:

• Oil-roasted Virginia Peanuts have 2.6 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.4 times more Vitamin B9 than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 1.6 times more Vitamin B6 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Chunk Style Peanut Butter have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Oil-roasted Virginia Peanuts as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil-roasted Virginia Peanuts vs Chunk Style Peanut Butter:

• Oil-roasted Virginia Peanuts have 1.9 times more Calcium, 2.2 times more Copper, 1.6 times more Phosphorus and 2.4 times more Zinc than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 2.8 times more Sodium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Chunk Style Peanut Butter have similar amounts of Iron, Magnesium, Manganese, Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chunk Style Peanut Butter contains 4.1 times more Omega 3 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Chunk Style Peanut Butter have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 7 oz.
• Both Oil-roasted Virginia Peanuts as well as Chunk Style Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.