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

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%

Macro Nutrients

	Virginia Peanuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Energy	19.4% 563kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	50.3% 48.8g	53% 51.2g	97g per day for Men 19-50 years
Saturated Fat	20% 6.43g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	86.2% 14.7g	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	12.7% 16.5g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	5.45% 3.95g	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	22.4% 8.5g	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

	Virginia 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	54.4% 0.65mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.3% 12.4mg	89.6% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	59.8% 239μg	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	43.7% 6.56mg	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 Valencia Peanuts with Salt	Recommended Dietary Allowance
Calcium	8.9% 89mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	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	32% 2.55mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	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	54.3% 380mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	20.3% 690mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	51.5% 772mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.43mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.057% 2.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Virginia Peanuts VS Oil-roasted Valencia Peanuts with Salt per 100 g

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

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

• 100 grams of Virginia Peanuts have 7.3 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Valencia Peanuts with Salt.
• Both Virginia Peanuts and Oil-roasted Valencia Peanuts with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• Both Raw Virginia 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 grams.

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

• 100 grams of Virginia Peanuts have 1.6 times more Calcium, 1.3 times more Copper, 1.5 times more Iron and 1.4 times more Zinc than Oil-roasted Valencia Peanuts with Salt.
• While 100 g of Oil-roasted Valencia Peanuts with Salt contain 77.2 times more Sodium than Raw Virginia Peanuts.
• Both Virginia Peanuts and Oil-roasted Valencia Peanuts with Salt contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Raw Virginia Peanuts and Oil-roasted Valencia Peanuts with Salt have similar amounts of macro-nutrients per 100 g
• Both Virginia Peanuts and Oil-roasted Valencia Peanuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 100 grams.
• Both Raw Virginia Peanuts as well as Oil-roasted Valencia Peanuts with Salt provide inadequate amounts of Omega 3 in 100 grams.