Comparing Nutrients in 100 grams Boiled Peanuts with Salt VS Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Valencia Peanuts	16%	70%	14%

Macro Nutrients

	Boiled Peanuts with Salt	Valencia Peanuts	Recommended Dietary Allowance
Energy	11% 318kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	49% 47.6g	97g per day for Men 19-50 years
Saturated Fat	9.55% 3.06g	23% 7.33g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	16% 21g	130g per day for Men 19-50 years
Sugars	3.4% 2.47g	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	23% 8.8g	23% 8.7g	38g per day for Men 19-50 years
Protein	24% 13.5g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Valencia Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	26% 0.34mg	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	18.8% 75μg	61.5% 246μg	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	27.3% 4.1mg	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

	Boiled Peanuts with Salt	Valencia Peanuts	Recommended Dietary Allowance
Calcium	5.5% 55mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	130% 1.17mg	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	12.6% 1mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	86% 1.98mg	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	28.3% 198mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	50% 751mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	30.4% 3.34mg	11mg per day for Men 19-50 years
Water	1.13% 41.8g	0.12% 4.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Valencia Peanuts per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Peanuts with Salt versus 100 g of Valencia Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Peanuts with Salt vs Valencia Peanuts:

• 100 g of Raw Valencia Peanuts contain 2.5 times more Vitamin B1, 4.8 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.3 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt as well as Raw Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Peanuts with Salt vs Valencia Peanuts:

• 100 grams of Boiled Peanuts with Salt have 751 times more Sodium than Valencia Peanuts.
• While 100 g of Raw Valencia Peanuts contain 2.3 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 1.8 times more Zinc than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Valencia Peanuts contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Valencia Peanuts contain 1.8 times more Energy, 2.2 times more Fat, 2.4 times more Saturated Fat, 2.4 times more Omega 6 and 1.9 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Valencia Peanuts offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• Both Boiled Peanuts with Salt as well as Raw Valencia Peanuts provide inadequate amounts of Omega 3 in 100 grams.