Comparing Nutrients in 1 kilogram Dry Roasted Walnuts with Salt VS Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Valencia Peanuts	16%	70%	14%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Valencia Peanuts	Recommended Dietary Allowance
Energy	222% 6430kcal	197% 5700kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	491% 476g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	229% 73.3g	32g per day for Men 19-50 years
Omega 3	5308% 85g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	970% 165g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	161% 209g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	NA	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	187% 71g	229% 87g	38g per day for Men 19-50 years
Protein	255% 143g	448% 251g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Valencia Peanuts	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	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	805% 129mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	362% 18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	262% 3.4mg	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	615% 2460μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Valencia Peanuts	Recommended Dietary Allowance
Calcium	71% 710mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	1301% 11.7mg	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	261% 21mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	438% 1840mg	420mg per day for Men 19-50 years
Manganese	NA	861% 20mg	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	480% 3360mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	304% 33.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.15% 42.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Valencia Peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Walnuts with Salt versus 1 kg of Valencia Peanuts 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 Valencia Peanuts:

• 1 kilogram of Dry Roasted Walnuts with Salt has 1.5 times more Vitamin B6 than Valencia Peanuts.
• While 1 kg of Raw Valencia Peanuts contains 5.8 times more Vitamin B3 and 2.7 times more Vitamin B9 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Valencia Peanuts provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• Both Dry Roasted Walnuts with Salt as well as Raw Valencia Peanuts 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 Valencia Peanuts:

• 1 kilogram of Dry Roasted Walnuts with Salt has 1.3 times more Copper, 1.2 times more Iron, 1.4 times more Potassium and 643 times more Sodium than Valencia Peanuts.
• While 1 kg of Raw Valencia Peanuts contains 1.5 times more Selenium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Valencia Peanuts 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 1.3 times more Fat, 849.3 times more Omega 3 and 2.2 times more Omega 6 than Valencia Peanuts.
• While 1 kg of Raw Valencia Peanuts contains 1.4 times more Saturated Fat and 1.8 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Valencia Peanuts offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Valencia Peanuts provide inadequate amounts of Omega 3