Comparing Nutrients in 1 kilogram Oil-roasted Peanuts with Dalt VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	207% 5990kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	270% 86.6g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	137% 179g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	1.1% 0.8g	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	% 40.3g	NA	g per day for Men 19-50 years
Fiber	247% 94g	187% 71g	38g per day for Men 19-50 years
Protein	501% 280g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	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	71% 0.85mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	864% 138mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	355% 4.6mg	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	300% 1200μg	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	8.9% 8mg	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	463% 69.4mg	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

	Oil-roasted Peanuts with Dalt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	61% 610mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	1652% 15mg	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	190% 15mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	419% 1760mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	802% 18.5mg	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	567% 3970mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	214% 7260mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	213% 3200mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	271% 30mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Peanuts with Dalt VS Dry Roasted Walnuts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil-roasted Peanuts with Dalt 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 Oil-roasted Peanuts with Dalt vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Oil-roasted Peanuts with Dalt has 6.2 times more Vitamin B3, 1.3 times more Vitamin B9 and 7.7 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 6.1 times more Vitamin B1, 3.3 times more Vitamin B2 and more Vitamin K than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin K
• Both Oil-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 Oil-roasted Peanuts with Dalt vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Oil-roasted Peanuts with Dalt has 1.2 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 2.8 times more Copper, 1.7 times more Iron, 1.5 times more Selenium and 2 times more Sodium than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Dry Roasted Walnuts with Salt contain similar levels of Calcium, Magnesium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil-roasted Peanuts with Dalt has 1.6 times more Saturated Fat, 1.3 times more Fiber and 2 times more Protein than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 223.5 times more Omega 3 and 2.4 times more Omega 6 than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per one kilogram.