Comparing Nutrients in 1 kilogram Dry Roasted Walnuts with Salt VS Oil-roasted Peanuts with Dalt

Macros Ratio

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

Macro Nutrients

	Dry Roasted Walnuts with Salt	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	222% 6430kcal	207% 5990kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	270% 86.6g	32g per day for Men 19-50 years
Omega 3	5308% 85g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	117% 153g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	57.7% 41.8g	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	1.1% 0.8g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 40.3g	g per day for Men 19-50 years
Fiber	187% 71g	247% 94g	38g per day for Men 19-50 years
Protein	255% 143g	501% 280g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	864% 138mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	355% 4.6mg	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	228% 910μg	300% 1200μg	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	15.6% 14mg	8.9% 8mg	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	60% 9mg	463% 69.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	71% 710mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	592% 5.33mg	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	321% 25.7mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	419% 1760mg	420mg per day for Men 19-50 years
Manganese	NA	802% 18.5mg	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	470% 3290mg	567% 3970mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	214% 7260mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	213% 3200mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Oil-roasted Peanuts with Dalt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Walnuts with Salt versus 1 kg of Oil-roasted Peanuts with Dalt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Roasted Walnuts with Salt vs Oil-roasted Peanuts with Dalt:

• 1 kilogram of Dry Roasted Walnuts with Salt has 6.1 times more Vitamin B1, 3.3 times more Vitamin B2 and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 1 kg of Oil-roasted Peanuts with Salt contains 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.
• Both Dry Roasted Walnuts with Salt and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin K
• Both Dry Roasted Walnuts with Salt as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Walnuts with Salt vs Oil-roasted Peanuts with Dalt:

• 1 kilogram of Dry Roasted Walnuts with Salt has 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 Dalt.
• While 1 kg of Oil-roasted Peanuts with Salt contains 1.6 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil-roasted Peanuts with Dalt contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Walnuts with Salt has 223.5 times more Omega 3 and 2.4 times more Omega 6 than Oil-roasted Peanuts with Dalt.
• While 1 kg of Oil-roasted Peanuts with Salt contains 1.6 times more Saturated Fat, 1.3 times more Fiber and 2 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil-roasted Peanuts with Dalt offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per one kilogram.