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

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Glazed Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	68.4% 1984kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	NA	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	176% 128g	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	37.6% 14.3g	98% 37.3g	38g per day for Men 19-50 years
Protein	58.7% 33g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	119% 476μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	184% 27.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	28% 282mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	NA	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	64% 5.1mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	225% 1576mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	118% 1770mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	NA	118% 13mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Oil-roasted Peanuts with Dalt per 14 oz

Compare the macro and micronutrient content in 14 oz of Glazed Walnuts 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 Glazed Walnuts vs Oil-roasted Peanuts with Dalt:

• Both Glazed Walnuts and Oil-roasted Peanuts with Salt have similar amounts of vitamins per 14 oz
• Both Glazed Walnuts as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin C in 14 ounces.

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

• 14 ounces of Glazed Walnuts have 1.4 times more Sodium than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 3.1 times more Potassium than Glazed Walnuts.
• Both Glazed Walnuts and Oil-roasted Peanuts with Dalt contain similar levels of Calcium and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Glazed Walnuts have 3.1 times more Carbohydrate and 7.7 times more Sugars than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.5 times more Fat, 2.4 times more Saturated Fat, 2.6 times more Fiber and 3.4 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Oil-roasted Peanuts with Dalt offer comparable quantities of Energy per 14 ounces.