Comparing Nutrients in 100 grams Valencia Peanuts VS Oil-roasted Valencia Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%

Macro Nutrients

	Valencia Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Energy	19.7% 570kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.6g	53% 51.2g	97g per day for Men 19-50 years
Saturated Fat	23% 7.33g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	104% 17.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	NA	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% 8.7g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	45% 25g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	Oil-roasted Valencia 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	53.3% 0.64mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	89.6% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	18.7% 0.24mg	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	31.5% 126μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Calcium	6.2% 62mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	93% 0.84mg	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	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	75% 1.72mg	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	48% 336mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	51.5% 772mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.34mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	0.12% 4.26g	0.057% 2.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Peanuts vs Oil-roasted Valencia Peanuts with Salt:

• Raw Valencia Peanuts have 7.1 times more Vitamin B1, 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 Valencia Peanuts with Salt.
• Both Raw Valencia Peanuts and Oil-roasted Valencia Peanuts with Salt have similar amounts of Vitamin B3 per 100 g.
• Both Raw Valencia Peanuts as well as Oil-roasted Valencia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Peanuts vs Oil-roasted Valencia Peanuts with Salt:

• Raw Valencia Peanuts have 1.4 times more Copper and 1.3 times more Iron than Oil-roasted Valencia Peanuts with Salt.
• While Oil-roasted Valencia Peanuts with Salt contain 1.8 times more Potassium and 772 times more Sodium than Raw Valencia Peanuts.
• Both Raw Valencia Peanuts and Oil-roasted Valencia Peanuts with Salt have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Peanuts have 1.3 times more Carbohydrate than Oil-roasted Valencia Peanuts with Salt.
• Both Raw Valencia Peanuts and Oil-roasted Valencia Peanuts with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Fiber and Protein per 100 g.
• Both Raw Valencia Peanuts as well as Oil-roasted Valencia Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.