Comparing Nutrients in 14 ounces Dry Roasted Walnuts with Salt VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	88% 2552kcal	43.5% 1262kcal	2900kcal per day for Men 19-50 years
Fat	248% 241g	90% 87.4g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	38% 12g	32g per day for Men 19-50 years
Omega 3	2107% 33.7g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	833% 142g	162% 27.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	65% 84.4g	130g per day for Men 19-50 years
Sugars	19.5% 14g	13.5% 9.8g	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	74% 28g	92% 35g	38g per day for Men 19-50 years
Protein	101% 56.7g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	46.4% 0.6mg	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	90% 361μg	74.4% 298μg	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	6.17% 5.56mg	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	24% 3.57mg	108% 16.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	28% 282mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	220% 2mg	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	128% 10.2mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	96% 405mg	420mg per day for Men 19-50 years
Manganese	NA	177% 4.06mg	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	187% 1306mg	112% 786mg	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	170% 2552mg	199% 2981mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	4.5% 166g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Roasted Walnuts with Salt vs Boiled Peanuts with Salt:

• Dry Roasted Walnuts with Salt have 2 times more Vitamin B1, 4.7 times more Vitamin B2, 3.5 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 2.4 times more Vitamin B3 and 4.6 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry Roasted Walnuts with Salt vs Boiled Peanuts with Salt:

• Dry Roasted Walnuts with Salt have 1.3 times more Calcium, 3 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.6 times more Zinc than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 9.5 times more Water than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Boiled Peanuts with Salt have similar amounts of Selenium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Walnuts with Salt have 2 times more Energy, 2.8 times more Fat, 1.8 times more Saturated Fat, 8493 times more Omega 3, 5.1 times more Omega 6 and 1.4 times more Sugars than Boiled Peanuts with Salt.
• Both Dry Roasted Walnuts with Salt and Boiled Peanuts with Salt have similar amounts of Carbohydrate, Fiber and Protein per 14 oz.
• Both Dry Roasted Walnuts with Salt as well as Boiled Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.