Comparing Nutrients in 14 ounces Walnuts VS 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	89.5% 2596kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	94% 30g	32g per day for Men 19-50 years
Omega 3	2252% 36g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	397% 67.5g	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	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 9.64g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	93% 35.3g	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 Spanish 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	113% 1.35mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	370% 59.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	78% 1mg	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	125% 500μg	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	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	18.5% 2.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	39% 389mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	291% 2.62mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	406% 9.35mg	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	219% 1536mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	91% 3080mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	115% 1719mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.19% 7.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Oil-roasted Spanish Peanuts with Salt per 14 oz

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

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

• 14 ounces of Walnuts have 1.8 times more Vitamin B2 and 2.1 times more Vitamin B6 than Oil-roasted Spanish Peanuts with Salt.
• While 14 oz of Oil-roasted Spanish Peanuts with Salt contain 13.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt provide similar amounts of Vitamin B1 per 14 ounces.
• Both English Walnuts as well as Oil-roasted Spanish 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 Walnuts vs Oil-roasted Spanish Peanuts with Salt:

• 14 ounces of Walnuts have 2.4 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 1.5 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 14 oz of Oil-roasted Spanish Peanuts with Salt contain 1.8 times more Potassium, 1.5 times more Selenium and 216.5 times more Sodium than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt contain similar levels of Calcium, Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Walnuts have 1.3 times more Fat, 908 times more Omega 3 and 2.2 times more Omega 6 than Oil-roasted Spanish Peanuts with Salt.
• While 14 oz of Oil-roasted Spanish Peanuts with Salt contain 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Energy and Saturated Fat per 14 ounces.
• 14 ounces of Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3