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

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	89.5% 2596kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	2252% 36g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 9.64g	% 16g	g per day for Men 19-50 years
Fiber	70% 26.6g	98% 37.3g	38g per day for Men 19-50 years
Protein	108% 60.4g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	113% 1.35mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	229% 68.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	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	5.73% 5.16mg	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	18.5% 2.78mg	184% 27.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	39% 389mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	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	144% 11.5mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	318% 7.32mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1373mg	225% 1576mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.16% 5.75g	3700g per day for Men 19-50 years

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

• English Walnuts have 4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 12.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 9.9 times more Vitamin E than English Walnuts.
• Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both English Walnuts as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• English Walnuts have 1.6 times more Calcium, 3 times more Copper, 1.9 times more Iron, 1.9 times more Manganese and 1.5 times more Selenium than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.6 times more Potassium and 160 times more Sodium than English Walnuts.
• Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 1.2 times more Fat, 238.9 times more Omega 3 and 2.5 times more Omega 6 than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.4 times more Saturated Fat, 1.6 times more Sugars, 1.4 times more Fiber and 1.8 times more Protein than English Walnuts.
• Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Energy and Carbohydrate per 14 oz.
• Both English Walnuts as well as Oil-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.