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

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%

Macro Nutrients

	Glazed Walnuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Energy	172% 5000kcal	203% 5890kcal	2900kcal per day for Men 19-50 years
Fat	368% 357g	528% 512g	97g per day for Men 19-50 years
Saturated Fat	112% 35.7g	247% 79g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	1045% 178g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	366% 476g	125% 163g	130g per day for Men 19-50 years
Sugars	443% 321g	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	95% 36g	234% 89g	38g per day for Men 19-50 years
Protein	148% 82.8g	483% 270g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Oil-roasted Valencia 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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	896% 143mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	187% 2.43mg	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	315% 1260μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Calcium	71% 710mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	NA	931% 8.4mg	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	161% 13mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	NA	381% 1600mg	420mg per day for Men 19-50 years
Manganese	NA	748% 17.2mg	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	456% 3190mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	180% 6120mg	3400mg per day for Men 19-50 years
Selenium	NA	136% 75μg	55μg per day for Men 19-50 years
Sodium	297% 4460mg	515% 7720mg	1500mg per day for Men 19-50 years
Zinc	NA	280% 31mg	11mg per day for Men 19-50 years
Water	1.7% 62.8g	0.57% 21g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Glazed Walnuts versus 1 kg of Oil-roasted Valencia 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 Oil-roasted Valencia Peanuts with Salt:

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

Comparing minerals per 1 kilogram for Glazed Walnuts vs Oil-roasted Valencia Peanuts with Salt:

• 1 kilogram of Glazed Walnuts has 1.3 times more Calcium than Oil-roasted Valencia Peanuts with Salt.
• While 1 kg of Oil-roasted Valencia Peanuts with Salt contains 1.3 times more Iron, 2.6 times more Potassium and 1.7 times more Sodium than Glazed Walnuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Glazed Walnuts has 2.9 times more Carbohydrate than Oil-roasted Valencia Peanuts with Salt.
• While 1 kg of Oil-roasted Valencia Peanuts with Salt contains 1.4 times more Fat, 2.2 times more Saturated Fat, 2.5 times more Fiber and 3.3 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Oil-roasted Valencia Peanuts with Salt offer comparable quantities of Energy per one kilogram.