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

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Boiled Peanuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Energy	110% 3180kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	95% 30.6g	112% 35.7g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	409% 69.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	366% 476g	130g per day for Men 19-50 years
Sugars	34% 24.7g	443% 321g	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	232% 88g	95% 36g	38g per day for Men 19-50 years
Protein	241% 135g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	NA	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	188% 750μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	273% 41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Calcium	55% 550mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	NA	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	126% 10mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	NA	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	NA	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	283% 1980mg	NA	700mg per day for Men 19-50 years
Potassium	53% 1800mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	NA	55μg per day for Men 19-50 years
Sodium	501% 7510mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	166% 18.3mg	NA	11mg per day for Men 19-50 years
Water	11.3% 418g	1.7% 62.8g	3700g per day for Men 19-50 years

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

Both Boiled Peanuts with Salt and Glazed Walnuts have similar amounts of vitamins per 1 kg
• Both Boiled Peanuts with Salt as well as Glazed Walnuts have insufficient amounts of Vitamin C in 1 kg.

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

• Boiled Peanuts with Salt have 1.7 times more Sodium and 6.7 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain 1.3 times more Calcium, 1.3 times more Iron and 1.3 times more Potassium than Boiled Peanuts with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Peanuts with Salt have 2.4 times more Fiber and 1.6 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 1.6 times more Energy, 1.6 times more Fat, 2.2 times more Carbohydrate and 13 times more Sugars than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Glazed Walnuts have similar amounts of Saturated Fat per 1 kg.
• Both Boiled Peanuts with Salt as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.