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

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	226% 6540kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	506% 490g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	236% 75.6g	32g per day for Men 19-50 years
Omega 3	5675% 91g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	1000% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	134% 175g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.24% 0.9g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 24.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	234% 89g	38g per day for Men 19-50 years
Protein	272% 152g	500% 280g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil-roasted Spanish Peanuts with Salt	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	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	933% 149mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	197% 2.56mg	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	315% 1260μg	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	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	46.7% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	98% 980mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	734% 6.6mg	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	285% 23mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	1024% 23.6mg	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	553% 3870mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	228% 7760mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	289% 4330mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	182% 20mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Oil-roasted Spanish Peanuts with Salt per 1 kg

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

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

• 1 kilogram of Walnuts has 1.8 times more Vitamin B2 and 2.1 times more Vitamin B6 than Oil-roasted Spanish Peanuts with Salt.
• While 1 kg of Oil-roasted Spanish Peanuts with Salt contains 13.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt provide similar amounts of Vitamin B1 per one kilogram.
• Both English Walnuts as well as Oil-roasted Spanish 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 Walnuts vs Oil-roasted Spanish Peanuts with Salt:

• 1 kilogram of Walnuts has 2.4 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 1.5 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 1 kg of Oil-roasted Spanish Peanuts with Salt contains 1.8 times more Potassium, 1.5 times more Selenium and 216.5 times more Sodium than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt contain similar levels of Calcium, Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 1.3 times more Fat, 908 times more Omega 3 and 2.2 times more Omega 6 than Oil-roasted Spanish Peanuts with Salt.
• While 1 kg of Oil-roasted Spanish Peanuts with Salt contains 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Energy and Saturated Fat per one kilogram.
• 1 kilogram of Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3