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

Macros Ratio

	Protein	Fat	Carbs
Roasted Peanuts with Salt	15%	71%	14%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Roasted Peanuts with Salt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	202% 5870kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	241% 77.2g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	571% 97g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	137% 179g	130g per day for Men 19-50 years
Sugars	67.6% 49g	49.2% 35.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 49g	NA	g per day for Men 19-50 years
Fiber	221% 84g	187% 71g	38g per day for Men 19-50 years
Protein	435% 244g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Roasted Peanuts with Salt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.97mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	897% 144mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.66mg	405% 5.26mg	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	243% 970μg	228% 910μg	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	0% 0mg	15.6% 14mg	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	329% 49.3mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Peanuts with Salt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	58% 580mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	1652% 15mg	0.9mg per day for Men 19-50 years
Fluoride	4% 160μg	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	198% 16mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	424% 1780mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	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	519% 3630mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	186% 6340mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	273% 4100mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	271% 30mg	11mg per day for Men 19-50 years
Water	0.49% 18g	1.2% 44g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Roasted Peanuts with Salt has 6.5 times more Vitamin B3 and 5.5 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 3.4 times more Vitamin B1, 1.5 times more Vitamin B2 and more Vitamin K than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Peanuts with Salt have insufficient amounts of Vitamin K
• Both Dry-roasted Peanuts with Salt as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Peanuts with Salt has 1.4 times more Potassium and 1.9 times more Selenium than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 3.5 times more Copper, 1.6 times more Iron and 1.6 times more Sodium than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Dry Roasted Walnuts with Salt contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Peanuts with Salt has 1.4 times more Saturated Fat, 1.4 times more Sugars and 1.7 times more Protein than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 326.7 times more Omega 3 and 3.7 times more Omega 6 than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Roasted Peanuts with Salt provide inadequate amounts of Omega 3