Comparing Nutrients in 7 ounces Virginia Peanuts VS Chunk Style Peanut Butter, with salt

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Chunk Style Peanut Butter, with salt	15%	71%	14%

Macro Nutrients

	Virginia Peanuts	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Energy	38.5% 1117kcal	40.3% 1169kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	40% 12.8g	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	25.2% 33g	33% 43g	130g per day for Men 19-50 years
Sugars	11% 7.84g	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	44.4% 17g	41.8% 16g	38g per day for Men 19-50 years
Protein	89.3% 50g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.6mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	119% 474μg	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	86.8% 13mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Virginia Peanuts	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	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	63.3% 5.06mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	80.8% 339mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	146% 3.37mg	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	108% 754mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	43.5% 1478mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.061% 2.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Virginia Peanuts vs Chunk Style Peanut Butter, with salt:

• Raw Virginia Peanuts have 6.2 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.6 times more Vitamin B9 than Chunk Style Peanut butter, with salt.
• Both Raw Virginia Peanuts and Chunk Style Peanut butter, with salt have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 7 oz.
• Both Raw Virginia Peanuts as well as Chunk Style Peanut butter, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Virginia Peanuts vs Chunk Style Peanut Butter, with salt:

• Raw Virginia Peanuts have 2 times more Calcium, 1.9 times more Copper, 1.3 times more Iron and 1.6 times more Zinc than Chunk Style Peanut butter, with salt.
• While Chunk Style Peanut butter, with salt contains 48.6 times more Sodium than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Chunk Style Peanut butter, with salt have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chunk Style Peanut butter, with salt contains 4.1 times more Omega 3, 1.3 times more Carbohydrate and 2.1 times more Sugars than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Chunk Style Peanut butter, with salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Fiber and Protein per 7 oz.
• Both Raw Virginia Peanuts as well as Chunk Style Peanut butter, with salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.