Peanuts
PEANUTS
Peanut seeds (nuts) are a very high-calorie product, but they are also rich in vitamins, minerals, proteins, polyunsaturated fatty acids, and phytosterols.
Peanuts are rich in vitamin PP (nicotinic acid) (100 g contains 94.5% of the daily requirement), biotin (80%), folic acid (60%), tocopherols: alpha-tocopherol (61.5%) and gamma-tocopherol (56.1%); vitamin B1 (thiamine) (40.6%); pantothenic acid (35.3%); vitamin B6 (pyridoxine) (17.4%); choline (10.5%).
The mineral composition of peanuts is dominated by: vanadium (425.0%), boron (285.7%), silicon (266.7%), copper (112.2%), manganese (96.7%), cobalt (67.5%), zirconium (50.0%), phosphorus (45.6%), magnesium (43.5%), iron (32.0%), potassium (27.5%), zinc (27.3%), strontium (25.0%), chromium (19.4%), molybdenum (16.7%), selenium (11.1%), lithium (10.9%), rubidium (9.8%).
Peanut seeds are distinguished by their content of both essential and non-essential amino acids (36.8% and 31.6% per 100 g, respectively), with the content of all amino acids found in peanuts (per 100 g) exceeding 10% of the daily requirement. Peanuts are especially rich in essential amino acids: isoleucine (45.4%), phenylalanine (44.6%), and valine (43.3%); and replaceable amino acids: arginine (50.6%) and glycine (44.4%).
Peanuts are characterized by a high content of unsaturated fatty acids (84.2%), especially polyunsaturated omega-6 fatty acids (linoleic acid): 100 g of seeds contain 152.8% of the daily requirement, and thus 65 g of peanuts completely cover the daily requirement of the human body for omega-6 fatty acids. Peanuts are also rich in monounsaturated omega-9 fatty acids – oleic acid (18.800-23.755 g per 100 g), which protects blood vessels from the formation of cholesterol plaques and is a good prevention of atherosclerosis.
But peanuts are especially notable for their phytosterol content (400% of the daily norm per 100 g), the main part of which is beta-sitosterol (371.4%), which allows peanuts to be classified as a women’s product (for more details, see Avocado).
Peanuts also have a fairly high content of fiber (32.4%), pectin (80.0%), starch (0.9-6.7 g per 100 g), and sucrose (1.5 g).
People with gout should remember that peanuts have a fairly high content of purine bases: 33.3% of the daily norm per 100 g.
In addition, peanuts contain oxalic acid: 188 mg per 100 g, which is 46.8% of the maximum permissible daily intake (for more details, see Rhubarb).
Peanut seeds can accumulate the toxic trace element strontium (100 g contains 25.0% of the daily requirement).
However, it is also interesting that peanuts are the only nuts that contain clinically significant amounts of stilbene with high antioxidant potential – resveratrol – about 70.0 mcg per 100 g (the amount recommended by nutritionists is about 1000 mcg per day).
Resveratrol is known to normalize blood lipid (particularly cholesterol) levels; inhibit the growth of cancer cells and even kill them, while stimulating and activating the regenerative capacity of normal healthy cells; reduce thrombosis; has anti-inflammatory and antibacterial effects; maintains skin smoothness and elasticity, preventing premature aging; has anti-allergic effects, neutralizing histamine release; improves memory, increases the body’s resistance to stress; lowers blood sugar levels; improves visual acuity, effective in retinopathy (damage to the retina) in patients with diabetes and hypertension.
It should also be noted that eating raw peanuts often causes food allergies and digestive disorders due to the presence of specific proteins called lectins (for more details, see Nuts and Seeds).
Calories per 100 g: 552 kcal
Water in 100 g: 7.90 g
Ash in 100 g: 2.60 g
Ash in 100 g: 2.60 g
CHEMICAL COMPOSITION
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | visually | ||
| Vitamin B1 (thiamine) | 0.64-0.74 mg | 40.6 |  |
| Vitamin B2 (riboflavin) | 0.110-0.135 mg | 6.1 |  |
| Vitamin B5 (pantothenic acid) | 1.767 mg | 35.3 | |
| Vitamin B6 (pyridoxine) | 0.348 mg | 17.4 |  |
| Vitamin B9 (folic acid) | 240.0 | 60.0 |  |
| Vitamin B12 (cyanocobalamin) | 0.0 | 0 |  |
| Vitamin C (ascorbic acid) | 5.3 | 7.6 |  |
| Vitamin E (alpha-tocopherol) | 8.33-10.10 mg | 61 | |
| Beta-tocopherol | 0.2 | 1.6 | |
| Gamma-tocopherol | 8.42 | 56.1 | |
| Delta-tocopherol | 0.7 | 4.8 | |
| Vitamin D (ergocalciferol) | 0.0 | 0.0 | |
| Vitamin PP (nicotinic acid) | 18.9 | 94.5 |  |
| Vitamin K (phylloquinone) | 2.5 | 2.1 | |
| Biotin | 40.0 | 80 |  |
| Beta-carotene | 0.0 | 0 | |
| Alpha-carotene | 0.0 | 0 | |
| Lutein + zeaxanthin | 0.0 | 0 | |
| Beta-cryptoxanthin | 0.0 | 0 | |
| Lycopene | 0.0 | 0 | |
| Choline | 52.5 mg | 10.5 | |
| Methylmethionine sulfonium (vitamin U) | 0 | 0 | |
| Betaine trimethylglycine | 0 | 0.0 | |
* Full jug – 100% of the daily norm; empty – 0-1% of the daily norm.
MINERAL ELEMENTS
Macroelements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Potassium | 658.0-705.0 mg | 27.5 |  |
| Calcium | 76.0-92.0 mg | 7.5 | |
| Silicon | 80 | 266.7 |   |
| Magnesium | 168.0-182.0 mg | 43.5 |  |
| Sodium | 18.0-23.0 mg | 1.6 | |
| Sulfur | 84.0 | 8.4 | |
| Phosphorus | 350.0-376.0 mg | 45.6 | |
| Chlorine | 39 | 1.7 | |
Trace elements and ultra-trace elements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Aluminum | 1500 mcg | 4.0 | |
| Boron | 200.0 | 285.7 | |
| Vanadium | 170.0 | 425.0 | |
| Iron | 4.6-5.0 mg | 32 | |
| Iodine | 2.0 | 1.3 | |
| Cobalt | 6.75 | 67.5 | |
| Lithium | 10.9 | 10.9 | |
| Manganese | 1934.0 | 96.7 | |
| Copper | 1100.0-1144.0 μg | 112.2 | |
| Molybdenum | 11.6 | 16.7 | |
| Arsenic | 0.94 | 7.8 | |
| Nickel | 9.65 μg | 6.4 | |
| Tin | 72.4 | 3.6 | |
| Rubidium | 9.8 | 9.8 | |
| Lead | 0.1 | 1 | |
| Selenium | 7.2 | 11.1 | |
| Strontium | 200.0 | 25 | |
| Thallium | 0.03 | 1.5 | |
| Titanium | 45.0 | 5.3 | |
| Fluorine | 91.0 | 2.3 | |
| Chromium | 9.7 | 19.4 | |
| Zinc | 3270.0 | 27.3 | |
| Zirconium | 25.0 | 50 | |
PROTEINS AND AMINO ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily value | |
| in numbers | visually | ||
| Total protein content | 25.8-26.3 g | 32.5 | |
| Essential amino acid content | 8.026 g | 36.8 | |
| Content of replaceable amino acids | 17.99 g | 31.6 | |
Essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Valine | 1.082 g | 43.3 | |
| Histidine | 0.652 g | 31.0 | |
| Isoleucine | 0.907 g | 45.4 | |
| Leucine | 1.672 g | 36.3 | |
| Lysine | 0.926 g | 22.6 | |
| Methionine | 0.317 g | 17.6 | |
| Threonine | 0.883 g | 36.8 | |
| Tryptophan | 0.250 g | 25.0 | |
| Phenylalanine | 1.337 g | 44.6 | |
Non-essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Alanine | 1.025 g | 15.5 | |
| Arginine | 3.085 g | 50.6 | |
| Aspartic acid | 3.146 g | 25.8 | |
| Glycine | 1.554 g | 44.4 | |
| Glutamic acid | 5.391 g | 39.6 | |
| Proline | 1.138 g | 25.3 | |
| Serine | 1.271 g | 15.3 | |
| Tyrosine | 1.049 g | 35.0 | |
| Cystine | 0.331 g | 18.4 | |
FATS AND FATTY ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in numbers | Visually | ||
| Total fat content | 45.2 | 45 | |
| Unsaturated fatty acid content | 34.5 | 84 | |
| Omega-3 unsaturated fatty acid content | 0.003 | 0 | |
| Omega-6 unsaturated fatty acid content | 15.278 g | 152.8 | |
| Saturated fatty acid content | 8.3 | 33 | |
Unsaturated fatty acids
| Acid name | Content, g per 100 g of product |
| Palmitoleic C 16:1 (omega-7) | 0.009 |
| Oleic C 18:1 (omega-9) | 18.800-23.755 g |
| Linoleic C 18:2 (omega-6) | 15.000-15.555 g |
| Linolenic C 18:3 (omega-3) | 0.003 |
| Stearidonic C 18:4 (omega-3) | 0 |
| Gadoleic C 20:1 (omega-11) | 0.500-0.661 g |
| Arachidic C 20:4 (omega-6) | 0 |
| Eicosapentaenoic C 20:5 (omega-3) | 0 |
| Erucic acid C 22:1 (omega-9) | 0 |
| Clupanoid C 22:5 (omega-3) | 0 |
| Docosahexaenoic C 22:6 (omega-3) | 0 |
| Nervonova C 24:1 (omega-9) | 0 |
Saturated fatty acids
| Acid name | Content, g per 100 g of product |
| Lauric C 12:0 | 0 |
| Myristic C 14:0 | 0.100-0.025 g |
| Pentadecanoic acid 15:0 | 0 |
| Palmitic acid C 16:0 | 4.800-5.154 g |
| Stearic C 18:0 | 1.100-1.500 g |
| Arachidic C 20:0 | 0.700 g |
| Behenic C 22:0 | 1,100 g |
| Lignoceric C 24:0 | 0.100 g |
Sterols
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Total phytosterols | 220.0 mg | 400.0 | |
| Campesterol | 34.0 mg | 61.8 | |
| Beta-sitosterol | 130 | 371.4 | |
| Stigmasterol | 0.7 | 2 | |
| Cholesterol | 0 | 0 | – |
CARBOHYDRATES
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Total carbohydrate content | 16.1-18.0 g | 4.9 | |
| Mono- and disaccharides | 4.2 | 8.4 | |
| Glucose | 0 | 0 | |
| Fructose | 0 | 0 | |
| Galactose | 0 | 0 | |
| Sucrose | 1.5 | – | – |
| Lactose | 0 | 0 | |
| Starch | 0.9-6.7 g | – | – |
| Maltose | 0 | – | – |
| Fiber | 8.1 | 32.4 | |
| Pectin | 4 | 80 | |