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

Macros Ratio

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

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Glazed Walnuts	Recommended Dietary Allowance
Energy	207% 5990kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	270% 86.6g	112% 35.7g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	889% 151g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	366% 476g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	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	95% 36g	38g per day for Men 19-50 years
Protein	501% 280g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	864% 138mg	NA	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	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	300% 1200μg	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	8.9% 8mg	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	463% 69.4mg	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

	Oil-roasted Peanuts with Dalt	Glazed Walnuts	Recommended Dietary Allowance
Calcium	61% 610mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	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	190% 15mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	419% 1760mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	214% 7260mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	NA	55μg per day for Men 19-50 years
Sodium	213% 3200mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	NA	11mg per day for Men 19-50 years
Water	0.39% 14.5g	1.7% 62.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil-roasted Peanuts with Dalt vs Glazed Walnuts:

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

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

• Oil-roasted Peanuts with Salt have 3.1 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 1.4 times more Sodium than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Salt and Glazed Walnuts have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil-roasted Peanuts with Salt have 1.5 times more Fat, 2.4 times more Saturated Fat, 2.6 times more Fiber and 3.4 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 3.1 times more Carbohydrate and 7.7 times more Sugars than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Salt and Glazed Walnuts have similar amounts of Energy per 1 kg.
• Both Oil-roasted Peanuts with Salt as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.