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

Macros Ratio

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

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	82% 2377kcal	88% 2552kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	248% 241g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	66.4% 21.3g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	2107% 33.7g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	833% 142g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.6g	54.5% 71g	130g per day for Men 19-50 years
Sugars	23% 16.6g	19.5% 14g	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	0.44% 0.32g	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	% 16g	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	74% 28g	38g per day for Men 19-50 years
Protein	199% 111g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	343% 55mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	161% 2.1mg	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	119% 476μg	90% 361μg	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	3.53% 3.18mg	6.17% 5.56mg	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	184% 27.5mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Peanuts with Dalt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	24.2% 242mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	656% 5.9mg	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	75.4% 6.03mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	166% 699mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	NA	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	225% 1576mg	187% 1306mg	700mg per day for Men 19-50 years
Potassium	84.7% 2881mg	53.6% 1822mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	84.7% 1270mg	170% 2552mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.16% 5.75g	0.47% 17.4g	3700g per day for Men 19-50 years

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

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

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

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

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

• 14 ounces of Oil-roasted Peanuts with Dalt have 1.2 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Walnuts with Salt.
• While 14 oz of Dry Roasted Walnuts with Salt contain 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 Salt.
• Both Oil-roasted Peanuts with Dalt and Dry Roasted Walnuts with Salt contain similar levels of Calcium, Magnesium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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