Comparing Nutrients in 100 calories Walnuts VS Oil-roasted Spanish Peanuts with Salt

Weight per 100 calories

• Walnuts: 15.3g
• Oil-roasted Spanish Peanuts with Salt: 17.3g

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

Discover which food has more nutrients per 100 calories - Walnuts or Oil-roasted Spanish Peanuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.97g	8.73% 8.47g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	4.08% 1.3g	32g per day for Men 19-50 years
Omega 3	86.8% 1.4g	0.11% 0.002g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.82g	17.3% 2.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.6% 2.1g	2.3% 3g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	0.019% 0.014g	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	% 0.012g	NA	g per day for Men 19-50 years
Sucrose	% 0.37g	NA	g per day for Men 19-50 years
Fiber	2.7% 1.02g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	4.16% 2.33g	8.64% 4.84g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0.017% 0.15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	4.56% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.76% 0.023mg	1.13% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.08% 0.17mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.74% 0.087mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.8% 2.65μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	5.44% 21.8μg	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	0.22% 0.2mg	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	0.71% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	1.5% 15mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	12.7% 0.11mg	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	5.56% 0.44mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	5.75% 24mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	17.7% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	7.14% 3.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.56% 53mg	9.55% 67mg	700mg per day for Men 19-50 years
Potassium	2% 67.4mg	3.94% 134mg	3400mg per day for Men 19-50 years
Selenium	1.36% 0.75μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.02% 0.31mg	5% 74.8mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	3.14% 0.35mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.008% 0.31g	3700g per day for Men 19-50 years

Walnuts VS Oil-roasted Spanish Peanuts With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Walnuts or Oil-roasted Spanish Peanuts with Salt?

Lets compare vitamin content per 100 calories of Walnuts vs Oil-roasted Spanish Peanuts with Salt:

• 100 calories of Walnuts have 1.9 times more Vitamin B6 than Oil-roasted Spanish Peanuts with Salt.
• While 100 kcal of Oil-roasted Spanish Peanuts with Salt contain 15 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Walnuts have insufficient amounts of Vitamin B3 and Vitamin B5
• Both English Walnuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Walnuts vs Oil-roasted Spanish Peanuts with Salt:

• 100 calories of Walnuts have 2.1 times more Copper, 1.3 times more Manganese and 1.4 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 100 kcal of Oil-roasted Spanish Peanuts with Salt contain 1.3 times more Phosphorus, 2 times more Potassium, 1.7 times more Selenium and 244.5 times more Sodium than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt contain similar levels of Iron and Magnesium per 100 calories.
• 100 calories of Walnuts lack sufficient amounts of Potassium and Selenium
• Both English Walnuts as well as Oil-roasted Spanish Peanuts with Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Walnuts have 803.9 times more Omega 3 and 2 times more Omega 6 than Oil-roasted Spanish Peanuts with Salt.
• While 100 kcal of Oil-roasted Spanish Peanuts with Salt contain 1.4 times more Saturated Fat, 1.4 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Energy and Fat per 100 calories.
• 100 calories of Walnuts provide inadequate amounts of Carbohydrate
• 100 calories of Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3