Peanuts and peanut butter are whole foods that pack a lot of nutrition into just one serving. In the legume or dried bean family, peanuts are a terrific protein source. But the story gets better and better when you consider the significant amounts of the following nutrients found in a single ounce of peanuts. One Ounce (or 30 Whole) Dry Roasted Peanuts Percentage of Daily Value Supplement Facts Serving Size: 35g Servings Per Container: 13 (1lb) Amount Per Serving % Daily Value Calories 211 Calories from fat 99 Total Fat 11g 18% Saturated fat 2g 9% Cholesterol 0mg 0% Sodium 130mg 9% Total Carbohydrates 13g 3% Dietary Fiber 5g 15% Sugars 2g * Protein 15g 22% Amount Per Serving % Daily Value Vitamin A 1% Vitamin C 0% Calcium 11% Iron 3% Folic Acid 37.5% Riboflavin 1% Niacin 10% Vitamin E 5% Daily Value not established Research studies on large groups of people have found that people who often eat peanuts and nuts have a much lower risk of heart disease. Also, scientists are finding that diets high in monounsaturated fats, the type found in peanuts, may also protect against heart disease. Peanuts and peanut butter are whole foods that contain a variety of vitamins and minerals, ample protein and beneficial unsaturated fats. Since they are a plant food, they naturally contain no cholesterol. Protein Peanuts and peanut butter contain high-quality plant protein. When comparing peanuts to similar foods, peanuts have more protein than any other legume or nut. This is especially important for children, vegetarians and people eating more meatless meals. Unsaturated Fats Peanuts and peanut butter contain mostly beneficial monounsaturated and polyunsaturated fats. These fats as compared to saturated fats have been shown to help lower blood cholesterol levels. Lowering your blood cholesterol level may reduce your risk of coronary heart disease. Fiber One ounce or one small handful of peanuts contains 2 big grams of fiber. This is 8% of the fiber you need each day! Vitamin E One ounce of peanuts provided 25% of your daily need for vitamin E. Vitamin E has been shown to act as an antioxidant, which may reduce the risk of coronary heart disease. Minerals Peanuts are an important source of essential minerals such as magnesium, copper, phosphorus, potassium and zinc. Some of these "hard-to-find" minerals such as copper and magnesium may protect against coronary heart disease. B Vitamins B vitamins such as folate can help prevent birth defects. They also reduce the amount of homocysteine in the blood that may be a risk for heart disease. Peanuts are a good source of folate, a key B vitamin. Phytochemicals Phytochemicals are natural substances in plants which may provide a wide range of health benefits such as reducing the risk of coronary heart disease. Peanuts contain resveratrol, which is one of the many phytochemicals found in plant foods. Source: The Peanut Institute
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