Comparing Nutrients in 14 ounces Dry Roasted Walnuts with Salt VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	88% 2552kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	248% 241g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	2107% 33.7g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	833% 142g	353% 60g	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	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	74% 28g	98% 37.3g	38g per day for Men 19-50 years
Protein	101% 56.7g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Oil-roasted Peanuts with Dalt	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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	184% 27.5mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	28% 282mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	235% 2.1mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	NA	318% 7.32mg	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	225% 1576mg	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	170% 2552mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Oil-roasted Peanuts with Dalt per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry Roasted Walnuts with Salt versus 14 oz of Oil-roasted Peanuts with Dalt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dry Roasted Walnuts with Salt vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Dry Roasted Walnuts with Salt have 6.1 times more Vitamin B1, 3.3 times more Vitamin B2 and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 6.2 times more Vitamin B3, 1.3 times more Vitamin B9 and 7.7 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin K
• Both Dry Roasted Walnuts with Salt as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dry Roasted Walnuts with Salt vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Dry Roasted Walnuts with Salt have 2.8 times more Copper, 1.7 times more Iron, 1.5 times more Selenium and 2 times more Sodium than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.6 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil-roasted Peanuts with Dalt contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Roasted Walnuts with Salt have 223.5 times more Omega 3 and 2.4 times more Omega 6 than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.6 times more Saturated Fat, 1.3 times more Fiber and 2 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil-roasted Peanuts with Dalt offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per 14 ounces.