Comparing Nutrients in 1 kilogram Glazed Walnuts VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Glazed Walnuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	172% 5000kcal	202% 5870kcal	2900kcal per day for Men 19-50 years
Fat	368% 357g	512% 497g	97g per day for Men 19-50 years
Saturated Fat	112% 35.7g	241% 77.2g	32g per day for Men 19-50 years
Omega 3	NA	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	NA	571% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	366% 476g	164% 213g	130g per day for Men 19-50 years
Sugars	443% 321g	67.6% 49g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 49g	g per day for Men 19-50 years
Fiber	95% 36g	221% 84g	38g per day for Men 19-50 years
Protein	148% 82.8g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	152% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	897% 144mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	358% 4.66mg	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	NA	243% 970μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	329% 49.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	71% 710mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	NA	476% 4.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 160μg	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	161% 13mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	NA	424% 1780mg	420mg per day for Men 19-50 years
Manganese	NA	777% 18mg	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	NA	519% 3630mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	186% 6340mg	3400mg per day for Men 19-50 years
Selenium	NA	169% 93μg	55μg per day for Men 19-50 years
Sodium	297% 4460mg	273% 4100mg	1500mg per day for Men 19-50 years
Zinc	NA	252% 27.7mg	11mg per day for Men 19-50 years
Water	1.7% 62.8g	0.49% 18g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Glazed Walnuts vs Roasted Peanuts with Salt:

• Both Glazed Walnuts and Dry-roasted Peanuts with Salt have similar amounts of vitamins per 1 kg
• Both Glazed Walnuts as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Glazed Walnuts vs Roasted Peanuts with Salt:

• 1 kilogram of Glazed Walnuts has 1.2 times more Calcium than Roasted Peanuts with Salt.
• While 1 kg of Dry-roasted Peanuts with Salt contains 2.7 times more Potassium than Glazed Walnuts.
• Both Glazed Walnuts and Roasted Peanuts with Salt contain similar levels of Iron and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Glazed Walnuts has 2.2 times more Carbohydrate and 6.6 times more Sugars than Roasted Peanuts with Salt.
• While 1 kg of Dry-roasted Peanuts with Salt contains 1.4 times more Fat, 2.2 times more Saturated Fat, 2.3 times more Fiber and 2.9 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Roasted Peanuts with Salt offer comparable quantities of Energy per one kilogram.