Comparing Nutrients in 14 ounces Peanuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Walnuts	9%	84%	7%

Macro Nutrients

	Peanuts	Walnuts	Recommended Dietary Allowance
Energy	77.6% 2250kcal	89.5% 2596kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	267% 259g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2252% 36g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	42% 54.4g	130g per day for Men 19-50 years
Sugars	26% 18.7g	14.3% 10.4g	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	0.49% 0.36g	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	% 9.64g	g per day for Men 19-50 years
Fiber	88.8% 33.7g	70% 26.6g	38g per day for Men 19-50 years
Protein	183% 102g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Walnuts	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	212% 2.54mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	229% 68.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	238% 953μg	97% 389μg	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	0% 0mg	5.73% 5.16mg	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	220% 33mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Walnuts	Recommended Dietary Allowance
Calcium	36.5% 365mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	699% 6.3mg	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	227% 18mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	334% 7.68mg	589% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	185% 83.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	213% 1492mg	196% 1373mg	700mg per day for Men 19-50 years
Potassium	82.3% 2798mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	111% 12.3mg	11mg per day for Men 19-50 years
Water	0.7% 25.8g	0.44% 16g	3700g per day for Men 19-50 years

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

• Raw Peanuts have 1.9 times more Vitamin B1, 10.7 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B9 and 11.9 times more Vitamin E than English Walnuts.
• While English Walnuts contain 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Peanuts vs Walnuts:

• Raw Peanuts have 1.6 times more Iron, 1.6 times more Potassium, 1.5 times more Selenium and 9 times more Sodium than English Walnuts.
• While English Walnuts contain 1.4 times more Copper and 1.8 times more Manganese than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Peanuts have 1.8 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than English Walnuts.
• While English Walnuts contain 1.3 times more Fat, 3026.7 times more Omega 3 and 2.4 times more Omega 6 than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Energy, Saturated Fat and Carbohydrate per 14 oz.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.