Comparing Nutrients in 1 kilogram Walnuts VS Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Valencia Peanuts	16%	70%	14%

Macro Nutrients

	Walnuts	Valencia Peanuts	Recommended Dietary Allowance
Energy	226% 6540kcal	197% 5700kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	491% 476g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	229% 73.3g	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	970% 165g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	161% 209g	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	229% 87g	38g per day for Men 19-50 years
Protein	272% 152g	448% 251g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	284% 3.4mg	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	805% 129mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	362% 18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	262% 3.4mg	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	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	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	Valencia Peanuts	Recommended Dietary Allowance
Calcium	98% 980mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	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	364% 29mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	438% 1840mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	861% 20mg	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	480% 3360mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	304% 33.4mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	1.15% 42.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Valencia Peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Walnuts 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 Walnuts vs Valencia Peanuts:

• 1 kilogram of Walnuts has 1.6 times more Vitamin B6 than Valencia Peanuts.
• While 1 kg of Raw Valencia Peanuts contains 1.9 times more Vitamin B1, 2 times more Vitamin B2, 11.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.5 times more Vitamin B9 than English Walnuts.
• Both English Walnuts 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 Walnuts vs Valencia Peanuts:

• 1 kilogram of Walnuts has 1.6 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.7 times more Manganese and 1.3 times more Potassium than Valencia Peanuts.
• While 1 kg of Raw Valencia Peanuts contains 1.5 times more Selenium than English Walnuts.
• Both Walnuts and Valencia Peanuts contain similar levels of Magnesium, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 1.4 times more Fat, 908 times more Omega 3 and 2.3 times more Omega 6 than Valencia Peanuts.
• While 1 kg of Raw Valencia Peanuts contains 1.5 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than English Walnuts.
• Both Walnuts and Valencia Peanuts offer comparable quantities of Energy and Saturated Fat per one kilogram.
• 1 kilogram of Valencia Peanuts provide inadequate amounts of Omega 3