Nutritional Value Of Peanuts

Peanuts, popularly called groundnuts, make up a highly nutritious food. They are rich in a number of nutrients, like protein, fat, antioxidant, copper, vitamin E, niacin, and so on. Though certain allergic symptoms are usually associated with peanuts, they are extremely beneficial for health. Peanuts belong to the family of Fabaceae and are extensively grown throughout the world. They are available throughout the year, in several forms, like raw, roasted, shelled and unshelled. Read on to find out some more nutrition facts related to peanuts.

Peanut Nutrition Facts

Amount of Raw Peanuts: 1cup

Total Weight of Peanuts: 146 g

Nutrients	Amount
Basic Components
Carbohydrate	23.5 g
Protein	37.7 g
Fat Ash	71.9 g 3.4 g
Water	9.5 g
Calories
Total Calories	3467 KJ
Calories From Fat	2520 KJ
Calories From Protein	548 KJ
Calories From Carbohydrate	399 KJ
Carbohydrate
Dietary Fiber	12.4 g
Starch	12.4 g
Sugars	5.8 g
Sucrose	5.8 g
Glucose	5.8 g
Fructose	5.8 g
Lactose	5.8 g
Maltose	5.8 g
Galactose	5.8 g
Vitamins
Vitamin E (Alpha Tocopherol)	12.2 mg
Beta Tocopherol	12.2 mg
Gamma Tocopherol	12.2 mg
Delta Tocopherol	12.2 mg
Thiamin	0.9 mg
Riboflavin	0.2 mg
Folate	350 mcg
Food Folate	350 mcg
Dietary Folate Equivalents	350 mcg
Niacin	17.6 mg
Vitamin B6	0.5 mg
Choline	76.7 mg
Betaine	0.9 mg
Pantothenic Acid	2.6 mg
Minerals
Calcium	134 mg
Iron	6.7 mg
Magnesium	245 mg
Phosphorus	549 mg
Potassium	1.29 mg
Sodium	26.3 mg
Selenium	10.5 mcg
Fluoride	10.5 mcg
Zinc	4.8 mg
Copper	1.7 mg
Manganese	2.8 mg
Saturated Fats	10.0 g
14:00	36.5 mg
15:00	36.5 mg
16:00	7524 mg
17:00	7524 mg
18:00	1606 mg
19:00	1606 mg
20:00	1606 mg
22:00	1606 mg
24:00:00	1606 mg
Mono-unsaturated Fat	35.7 g
14:01	35.7 g
15:01 16:1 undifferentiated	35.7 g 13.1 mg
16:1 c	13.1 mg
16:1 t	13.1 mg
17:01	13.1 mg
18:1 undifferentiated	34682 mg
18:1 c	34682 mg
18:1 t	34682 mg
20:01	965 mg
Poly-unsaturated Fat	22.7 g
16:2 undifferentiated 18:2 undifferentiated	22.7 g 22711 mg
18:2 n-6 c, c	22711 mg
18:2 c, t	22711 mg
18:2 t, c	22711 mg
18:2 t, t	22711 mg
18:2 i	22711 mg
18:2 t not further defined	22711 mg
18:03	4.4 mg
18:3 n-3, c, c, c	4.4 mg
18:3 n-6, c, c, c	4.4 mg
Other Fats
Omega 3 Fatty Acids	4.4 mg
Omega 6 Fatty Acids	22711 mg
Sterols
Phytosterol	321 mg
Campesterol	321 mg
Stigmasterol	321 mg
Beta-sitosterol	321 mg
Amino Acids
Alanine	1497 mg
Arginine	4505 mg
Cystine	483 mg
Glycine	2269 mg
Histidine	952 mg
Isoleucine	1324 mg
Leucine	2441 mg
Lysine	1352 mg
Methionine	463 mg
Phenylalanine	1952 mg
Proline	1661 mg
Serine	1856 mg
Threonine	1289 mg
Tryptophan	365 mg
Tyrosine	1532 mg
Valine	1580 mg
Hydroxyproline	1856 mg
Glutamic Acid	7870 mg
Aspartic Acid	4594 mg

Buying & Storing Tips

Shelled peanuts can be bought either in prepackaged containers or as bulk bins. The bins with peanuts should be properly covered at the time of purchasing.
Buy peanuts from stores which have good turnover, so that they have maximum freshness.
Make sure there is no moisture content in the peanuts when you buy them. Also, never buy any peanuts with insect damage.
If you can smell the peanuts, make sure that they do not smell musty or rancid.
While buying whole shelled peanuts, shake one of them to find out its quality. It should be heavy and at the same time should not rattle. In case the peanut rattles, it means that the kernels inside have dried out.
The shells of the peanuts should have no cracks or dark spots.
You can store shelled peanuts in a tight container in the refrigerator or the freezer. They stay fresh for three months in the refrigerator and for six months in the freezer.
You should chop peanuts only before adding them to the recipe or before eating them.

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