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

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Virginia Peanuts	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Energy	19.4% 563kcal	20% 578kcal	2900kcal per day for Men 19-50 years
Fat	50.3% 48.8g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	20% 6.43g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	86.2% 14.7g	86% 14.6g	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	15.3% 20g	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	46% 26g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	Oil-roasted Virginia 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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.3% 12.4mg	92% 14.7mg	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	19.5% 0.25mg	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	31.3% 125μg	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 Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	8.9% 89mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	141% 1.27mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	44.8% 188mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	87.3% 2mg	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	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	20.3% 690mg	19% 652mg	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	29% 433mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.43mg	60% 6.62mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.059% 2.17g	3700g per day for Men 19-50 years

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

• Raw Virginia Peanuts have 2.4 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 Virginia Peanuts with Salt.
• Both Raw Virginia Peanuts and Oil-roasted Virginia Peanuts with Salt have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Raw Virginia Peanuts as well as Oil-roasted Virginia 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 Virginia Peanuts vs Oil-roasted Virginia Peanuts with Salt:

• Raw Virginia Peanuts have 1.5 times more Iron than Oil-roasted Virginia Peanuts with Salt.
• While Oil-roasted Virginia Peanuts with Salt contain 1.3 times more Phosphorus, 43.3 times more Sodium and 1.5 times more Zinc than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Oil-roasted Virginia Peanuts with Salt have similar amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

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