Comparing Nutrients in 100 grams Valencia Peanuts VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Valencia Peanuts	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	19.7% 570kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.6g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	23% 7.33g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.22g	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% 8.7g	41.6% 16g	38g per day for Men 19-50 years
Protein	45% 25g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Valencia 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	53.3% 0.64mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	61.5% 246μg	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	NA	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Peanuts	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	6.2% 62mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	200% 1.8mg	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	26% 2.1mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	213% 4.9mg	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	48% 336mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.34mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.26g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS Defatted Peanut Flour per 100 g

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

Lets compare vitamin content per 100 grams of Valencia Peanuts vs Defatted Peanut Flour:

• 100 g of Defatted Peanut Flour contain 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Valencia Peanuts.
• Both Valencia Peanuts and Defatted Peanut Flour provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• Both Raw Valencia Peanuts as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Peanuts vs Defatted Peanut Flour:

• 100 g of Defatted Peanut Flour contain 2.3 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 3.9 times more Potassium, 180 times more Sodium and 1.5 times more Zinc than Raw Valencia Peanuts.
• Both Valencia Peanuts and Defatted Peanut Flour contain similar levels of Iron and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Valencia Peanuts have 1.7 times more Energy, 86.5 times more Fat, 116.3 times more Saturated Fat and 115.3 times more Omega 6 than Defatted Peanut Flour.
• While 100 g of Defatted Peanut Flour contain 1.7 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Raw Valencia Peanuts.
• 100 grams of Defatted Peanut Flour provide inadequate amounts of Omega 6
• Both Raw Valencia Peanuts as well as Defatted Peanut Flour provide inadequate amounts of Omega 3 in 100 grams.