Comparing Nutrients in 14 ounces Walnuts VS Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Valencia Peanuts	16%	70%	14%

Macro Nutrients

	Walnuts	Valencia Peanuts	Recommended Dietary Allowance
Energy	89.5% 2596kcal	78% 2262kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	195% 189g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	91% 29g	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	385% 65.4g	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	64% 83g	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	91% 34.5g	38g per day for Men 19-50 years
Protein	108% 60.4g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Valencia Peanuts	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	211% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	319% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	104% 1.35mg	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	244% 976μg	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	Valencia Peanuts	Recommended Dietary Allowance
Calcium	39% 389mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	516% 4.65mg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	342% 7.86mg	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	191% 1334mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	38.8% 1318mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Valencia Peanuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Walnuts versus 14 oz of Valencia Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Walnuts vs Valencia Peanuts:

• 14 ounces of Walnuts have 1.6 times more Vitamin B6 than Valencia Peanuts.
• While 14 oz of Raw Valencia Peanuts contain 1.9 times more Vitamin B1, 2 times more Vitamin B2, 11.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.5 times more Vitamin B9 than English Walnuts.
• Both English Walnuts as well as Raw Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Walnuts vs Valencia Peanuts:

• 14 ounces of Walnuts have 1.6 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.7 times more Manganese and 1.3 times more Potassium than Valencia Peanuts.
• While 14 oz of Raw Valencia Peanuts contain 1.5 times more Selenium than English Walnuts.
• Both Walnuts and Valencia Peanuts contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Walnuts have 1.4 times more Fat, 908 times more Omega 3 and 2.3 times more Omega 6 than Valencia Peanuts.
• While 14 oz of Raw Valencia Peanuts contain 1.5 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than English Walnuts.
• Both Walnuts and Valencia Peanuts offer comparable quantities of Energy and Saturated Fat per 14 ounces.
• 14 ounces of Valencia Peanuts provide inadequate amounts of Omega 3