Comparing Nutrients in 100 calories Virginia Peanuts VS Oil-roasted Virginia Peanuts with Salt

Weight per 100 calories

• Virginia Peanuts: 18g
• Oil-roasted Virginia Peanuts with Salt: 17.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Virginia Peanuts or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.66g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	3.43% 1.1g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.26% 2.94g	2.64% 3.44g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	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	3.97% 1.5g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	8% 4.47g	8% 4.48g	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	9.67% 0.12mg	3.98% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.8% 0.023mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.25% 0.31mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.061mg	3.4% 0.044mg	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	10.6% 42.5μg	5.4% 21.6μg	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	7.77% 1.17mg	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	1.6% 16mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	24.5% 0.22mg	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	5.66% 0.45mg	3.6% 0.29mg	8mg per day for Men 19-50 years
Magnesium	7.23% 30.4mg	7.74% 32.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	15% 0.35mg	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	9.64% 67.5mg	12.5% 87.5mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	3.3% 113mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.26μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.78mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	7.15% 0.79mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.01% 0.38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Virginia Peanuts vs Oil-roasted Virginia Peanuts with Salt:

• Raw Virginia Peanuts have 2.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 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 B3 per 100 kcal.
• 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 100 kcal.

Comparing minerals per 100 calories for Virginia Peanuts vs Oil-roasted Virginia Peanuts with Salt:

• Raw Virginia Peanuts have 1.6 times more Iron than Oil-roasted Virginia Peanuts with Salt.
• While Oil-roasted Virginia Peanuts with Salt contain 1.3 times more Phosphorus, 42.2 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 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Raw Virginia Peanuts and Oil-roasted Virginia Peanuts with Salt have similar amounts of macro-nutrients per 100 kcal
• Both Raw Virginia Peanuts and Oil-roasted Virginia Peanuts with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Raw Virginia Peanuts as well as Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.