Comparing Nutrients in 100 calories Peanuts VS Glazed Walnuts

Weight per 100 calories

• Peanuts: 17.6g
• Glazed Walnuts: 20g

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

Which food has more nutrients per 100 calories - Peanuts or Glazed Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.95% 8.7g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	0.033% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.84g	7.32% 9.5g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	8.87% 6.43g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.95% 1.5g	1.9% 0.72g	38g per day for Men 19-50 years
Protein	8.13% 4.55g	2.96% 1.66g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.72% 0.061mg	NA	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	10.6% 42.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	1.42% 14mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	NA	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	10% 0.81mg	3.23% 0.26mg	8mg per day for Men 19-50 years
Magnesium	7.05% 29.6mg	NA	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	NA	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	9.47% 66.3mg	NA	700mg per day for Men 19-50 years
Potassium	3.66% 124mg	1.36% 46.4mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.27μg	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	5.95% 89.2mg	1500mg per day for Men 19-50 years
Zinc	5.24% 0.58mg	NA	11mg per day for Men 19-50 years
Water	0.031% 1.15g	0.034% 1.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Peanuts vs Glazed Walnuts:

Both Raw Peanuts and Glazed Walnuts have similar amounts of vitamins per 100 kcal
• Both Raw Peanuts as well as Glazed Walnuts have insufficient amounts of Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Peanuts vs Glazed Walnuts:

• Raw Peanuts have 3.1 times more Iron and 2.7 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 28.1 times more Sodium than Raw Peanuts.
• Both Raw Peanuts and Glazed Walnuts have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Peanuts have 1.2 times more Fat, 1.6 times more Saturated Fat, 2.1 times more Fiber and 2.7 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 3.3 times more Carbohydrate and 7.7 times more Sugars than Raw Peanuts.
• Both Raw Peanuts and Glazed Walnuts have similar amounts of Energy per 100 kcal.
• Both Raw Peanuts as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.