Comparing Nutrients in 7 ounces Virginia Peanuts VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Virginia Peanuts	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	38.5% 1117kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	40% 12.8g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	1.67% 0.28g	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	53% 69g	130g per day for Men 19-50 years
Sugars	11% 7.84g	22.5% 16.3g	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	44.4% 17g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	89.3% 50g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	Defatted Peanut Flour	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	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.6mg	335% 53.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	77% 1mg	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	123% 492μg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Virginia Peanuts	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	17.7% 177mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	397% 3.57mg	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	63.3% 5.06mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	80.8% 339mg	175% 734mg	420mg per day for Men 19-50 years
Manganese	146% 3.37mg	423% 9.72mg	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	215% 1508mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Virginia Peanuts VS Defatted Peanut Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Virginia Peanuts versus 7 oz of Defatted Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Virginia Peanuts vs Defatted Peanut Flour:

• 7 ounces of Virginia Peanuts have 131.2 times more Vitamin E than Defatted Peanut Flour.
• While 7 oz of Defatted Peanut Flour contain 3.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Virginia Peanuts.
• Both Virginia Peanuts and Defatted Peanut Flour provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Defatted Peanut Flour have insufficient amounts of Vitamin E
• Both Raw Virginia Peanuts as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Virginia Peanuts vs Defatted Peanut Flour:

• 7 ounces of Virginia Peanuts have 1.2 times more Iron than Defatted Peanut Flour.
• While 7 oz of Defatted Peanut Flour contain 1.6 times more Calcium, 1.6 times more Copper, 2.2 times more Magnesium, 2.9 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium and 18 times more Sodium than Raw Virginia Peanuts.
• Both Virginia Peanuts and Defatted Peanut Flour contain similar levels of Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Virginia Peanuts have 1.7 times more Energy, 88.6 times more Fat, 102.1 times more Saturated Fat and 102.5 times more Omega 6 than Defatted Peanut Flour.
• While 7 oz of Defatted Peanut Flour contain 2.1 times more Carbohydrate, 2.1 times more Sugars, 1.9 times more Fiber and 2.1 times more Protein than Raw Virginia Peanuts.
• 7 ounces of Defatted Peanut Flour provide inadequate amounts of Omega 6
• Both Raw Virginia Peanuts as well as Defatted Peanut Flour provide inadequate amounts of Omega 3 in seven ounces.