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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	39.6% 1147kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	100% 97g	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	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	198% 33.7g	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	26.6% 34.6g	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	46.5% 17.7g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	92% 51.3g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Oil-roasted 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	45.6% 0.55mg	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	39% 0.51mg	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	62.5% 250μg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	17% 171mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	146% 1.3mg	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	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	203% 4.67mg	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	110% 768mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.095% 3.53g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oil-roasted Virginia Peanuts have 1.3 times more Vitamin B2 than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Virginia Peanuts and Oil-roasted Spanish Peanuts provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Oil-roasted Virginia Peanuts as well as Oil-roasted Spanish Peanuts 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 Oil-roasted Spanish Peanuts:

• 7 ounces of Oil-roasted Virginia Peanuts have 1.9 times more Copper, 1.3 times more Phosphorus and 3.3 times more Zinc than Oil-roasted Spanish Peanuts.
• While 7 oz of Oil-roasted Spanish Peanuts contain 1.4 times more Iron than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Oil-roasted Spanish Peanuts contain similar levels of Calcium, Magnesium, Manganese, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Oil-roasted Virginia Peanuts and Oil-roasted Spanish Peanuts have similar amounts of macro-nutrients per 7 oz
• Both Oil-roasted Virginia Peanuts and Oil-roasted Spanish Peanuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per seven ounces.
• Both Oil-roasted Virginia Peanuts as well as Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3 in seven ounces.