Comparing Nutrients in 14 ounces Peanuts VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	77.6% 2250kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	NA	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	145% 189g	130g per day for Men 19-50 years
Sugars	26% 18.7g	176% 128g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	88.8% 33.7g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	183% 102g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	NA	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	238% 953μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	220% 33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	36.5% 365mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	NA	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	NA	420mg per day for Men 19-50 years
Manganese	334% 7.68mg	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	213% 1492mg	NA	700mg per day for Men 19-50 years
Potassium	82.3% 2798mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	NA	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	NA	11mg per day for Men 19-50 years
Water	0.7% 25.8g	0.67% 25g	3700g per day for Men 19-50 years

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

Both Raw Peanuts and Glazed Walnuts have similar amounts of vitamins per 14 oz
• Both Raw Peanuts as well as Glazed Walnuts have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Peanuts vs Glazed Walnuts:

• Raw Peanuts have 1.3 times more Calcium, 3.6 times more Iron and 3 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 24.8 times more Sodium than Raw Peanuts.

Comparison of macro-nutrients per 14 ounces:

• Raw Peanuts have 1.4 times more Fat, 1.8 times more Saturated Fat, 2.4 times more Fiber and 3.1 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 3 times more Carbohydrate and 6.8 times more Sugars than Raw Peanuts.
• Both Raw Peanuts and Glazed Walnuts have similar amounts of Energy per 14 oz.
• Both Raw Peanuts as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.