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

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	226% 6540kcal	207% 5990kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	270% 86.6g	32g per day for Men 19-50 years
Omega 3	5675% 91g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	117% 153g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.24% 0.9g	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	% 0.8g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 40.3g	g per day for Men 19-50 years
Fiber	176% 67g	247% 94g	38g per day for Men 19-50 years
Protein	272% 152g	501% 280g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	284% 3.4mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	864% 138mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	355% 4.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	463% 69.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	98% 980mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	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	364% 29mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	419% 1760mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	802% 18.5mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	567% 3970mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	214% 7260mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	213% 3200mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.39% 14.5g	3700g per day for Men 19-50 years

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

• English Walnuts have 4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 12.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 9.9 times more Vitamin E than English Walnuts.
• Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both English Walnuts as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• English Walnuts have 1.6 times more Calcium, 3 times more Copper, 1.9 times more Iron, 1.9 times more Manganese and 1.5 times more Selenium than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.6 times more Potassium and 160 times more Sodium than English Walnuts.
• Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• English Walnuts have 1.2 times more Fat, 238.9 times more Omega 3 and 2.5 times more Omega 6 than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.4 times more Saturated Fat, 1.6 times more Sugars, 1.4 times more Fiber and 1.8 times more Protein than English Walnuts.
• Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Energy and Carbohydrate per 1 kg.
• Both English Walnuts as well as Oil-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.