Comparing Nutrients in 7 ounces Virginia Peanuts VS Oil-roasted Virginia Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Virginia Peanuts	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Energy	38.5% 1117kcal	39.6% 1147kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	40% 12.8g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	171% 29g	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	30.3% 39.4g	130g per day for Men 19-50 years
Sugars	11% 7.84g	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	44.4% 17g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	89.3% 50g	92% 51.3g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	Oil-roasted Virginia Peanuts 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	45.6% 0.55mg	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	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	38.8% 0.5mg	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	62% 248μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Virginia Peanuts	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	281% 2.53mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	80.8% 339mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	146% 3.37mg	173% 4mg	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	143% 1004mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	57.3% 859mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.12% 4.3g	3700g per day for Men 19-50 years

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

• Raw Virginia Peanuts have 2.4 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Virginia Peanuts with Salt.
• Both Raw Virginia Peanuts and Oil-roasted Virginia Peanuts with Salt have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Raw Virginia Peanuts as well as Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Raw Virginia Peanuts have 1.5 times more Iron than Oil-roasted Virginia Peanuts with Salt.
• While Oil-roasted Virginia Peanuts with Salt contain 1.3 times more Phosphorus, 43.3 times more Sodium and 1.5 times more Zinc than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Oil-roasted Virginia Peanuts with Salt have similar amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Raw Virginia Peanuts and Oil-roasted Virginia Peanuts with Salt have similar amounts of macro-nutrients per 7 oz
• Both Raw Virginia Peanuts and Oil-roasted Virginia Peanuts with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 7 oz.
• Both Raw Virginia Peanuts as well as Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.