Comparing Nutrients in 100 calories Dry Roasted Walnuts with Salt VS Roasted Peanuts with Salt

Weight per 100 calories

• Dry Roasted Walnuts with Salt: 15.6g
• Roasted Peanuts with Salt: 17g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Dry Roasted Walnuts with Salt or Roasted Peanuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.73% 9.44g	8.72% 8.46g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	82.6% 1.32g	0.28% 0.004g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.55g	9.74% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.14% 2.78g	2.8% 3.62g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	1.15% 0.83g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	2.9% 1.1g	3.77% 1.43g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0.017% 0.16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.75% 0.081mg	2.16% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.57% 0.046mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.15% 0.34mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	6.1% 0.079mg	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	3.54% 14μg	4.13% 16.5μg	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	0.24% 0.22mg	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	0.93% 0.14mg	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.43% 0.51μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.99% 9.9mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	8.1% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.068% 2.73μg	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	5% 0.4mg	3.36% 0.27mg	8mg per day for Men 19-50 years
Magnesium	5.6% 23.5mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	NA	13.2% 0.3mg	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	7.3% 51mg	8.83% 62mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	4.66% 70mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.018% 0.68g	0.008% 0.31g	3700g per day for Men 19-50 years

Dry Roasted Walnuts With Salt VS Roasted Peanuts With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dry Roasted Walnuts with Salt or Roasted Peanuts with Salt?

Lets compare vitamin content per 100 calories of Dry Roasted Walnuts with Salt vs Roasted Peanuts with Salt:

• 100 calories of Dry Roasted Walnuts with Salt have 3.1 times more Vitamin B1 and 1.4 times more Vitamin B2 than Roasted Peanuts with Salt.
• While 100 kcal of Dry-roasted Peanuts with Salt contain 7.1 times more Vitamin B3 and 6 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Peanuts with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per 100 calories.
• 100 calories of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin E
• Both Dry Roasted Walnuts with Salt as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Dry Roasted Walnuts with Salt vs Roasted Peanuts with Salt:

• 100 calories of Dry Roasted Walnuts with Salt have 3.2 times more Copper, 1.5 times more Iron and 1.4 times more Sodium than Roasted Peanuts with Salt.
• While 100 kcal of Dry-roasted Peanuts with Salt contain 1.3 times more Magnesium, 1.5 times more Potassium and 2 times more Selenium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Peanuts with Salt contain similar levels of Phosphorus and Zinc per 100 calories.
• 100 calories of Dry Roasted Walnuts with Salt lack sufficient amounts of Selenium
• Both Dry Roasted Walnuts with Salt as well as Dry-roasted Peanuts with Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dry Roasted Walnuts with Salt have 298.2 times more Omega 3 and 3.4 times more Omega 6 than Roasted Peanuts with Salt.
• While 100 kcal of Dry-roasted Peanuts with Salt contain 1.6 times more Saturated Fat, 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Peanuts with Salt offer comparable quantities of Energy and Fat per 100 calories.
• 100 calories of Roasted Peanuts with Salt provide inadequate amounts of Omega 3