Comparing Nutrients in 100 grams Oil-roasted Virginia Peanuts with Salt VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Oil-roasted Virginia Peanuts with Salt	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	20% 578kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.6g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	20% 6.35g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	40.7% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	24% 31.3g	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	23.4% 8.9g	41.6% 16g	38g per day for Men 19-50 years
Protein	46% 26g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts with Salt	Low Fat 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	23% 0.28mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	13.2% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	23.4% 0.3mg	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	31.3% 125μg	33.3% 133μg	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

	Oil-roasted Virginia Peanuts with Salt	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	8.6% 86mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	227% 2.04mg	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	21% 1.67mg	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	184% 4.23mg	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	72.3% 506mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	19% 652mg	40% 1358mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	29% 433mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	60% 6.62mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	0.059% 2.17g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Virginia Peanuts with Salt VS Low Fat Peanut Flour per 100 g

Compare the macro and micronutrient content in 100 g of Oil-roasted Virginia Peanuts with Salt versus 100 g of Low Fat Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil-roasted Virginia Peanuts with Salt vs Low Fat Peanut Flour:

• 100 grams of Oil-roasted Virginia Peanuts with Salt have 1.3 times more Vitamin B3 than Low Fat Peanut Flour.
• While 100 g of Low Fat Peanut Flour contain 1.7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Low Fat Peanut Flour provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• Both Oil-roasted Virginia Peanuts with Salt as well as Low Fat Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil-roasted Virginia Peanuts with Salt vs Low Fat Peanut Flour:

• 100 grams of Oil-roasted Virginia Peanuts with Salt have 3.9 times more Magnesium and 433 times more Sodium than Low Fat Peanut Flour.
• While 100 g of Low Fat Peanut Flour contain 1.5 times more Calcium, 1.6 times more Copper, 2.8 times more Iron, 2.1 times more Manganese and 2.1 times more Potassium than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Low Fat Peanut Flour contain similar levels of Phosphorus, Selenium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil-roasted Virginia Peanuts with Salt have 1.4 times more Energy, 2.2 times more Fat, 2.1 times more Saturated Fat and 2.1 times more Omega 6 than Low Fat Peanut Flour.
• While 100 g of Low Fat Peanut Flour contain 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt as well as Low Fat Peanut Flour provide inadequate amounts of Omega 3 in 100 grams.