Comparing Nutrients in 1 kilogram Peanuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Walnuts	9%	84%	7%

Macro Nutrients

	Peanuts	Walnuts	Recommended Dietary Allowance
Energy	196% 5670kcal	226% 6540kcal	2900kcal per day for Men 19-50 years
Fat	508% 492g	672% 652g	97g per day for Men 19-50 years
Saturated Fat	196% 62.8g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	5675% 91g	1.6g per day for Men 19-50 years
Omega 6	915% 156g	2241% 381g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	105% 137g	130g per day for Men 19-50 years
Sugars	65% 47.2g	36% 26g	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	1.24% 0.9g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 24.3g	g per day for Men 19-50 years
Fiber	224% 85g	176% 67g	38g per day for Men 19-50 years
Protein	461% 258g	272% 152g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	533% 6.4mg	284% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	754% 121mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	354% 17.7mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	413% 5.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	577% 173μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	600% 2400μg	245% 980μg	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	14.4% 13mg	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	555% 83.3mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Walnuts	Recommended Dietary Allowance
Calcium	92% 920mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	1271% 11.4mg	1762% 16mg	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	573% 45.8mg	364% 29mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	841% 19.3mg	1484% 34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	467% 210μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	537% 3760mg	494% 3460mg	700mg per day for Men 19-50 years
Potassium	207% 7050mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	281% 31mg	11mg per day for Men 19-50 years
Water	1.76% 65g	1.1% 40.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Peanuts vs Walnuts:

• Raw Peanuts have 1.9 times more Vitamin B1, 10.7 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B9 and 11.9 times more Vitamin E than English Walnuts.
• While English Walnuts contain 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Peanuts vs Walnuts:

• Raw Peanuts have 1.6 times more Iron, 1.6 times more Potassium, 1.5 times more Selenium and 9 times more Sodium than English Walnuts.
• While English Walnuts contain 1.4 times more Copper and 1.8 times more Manganese than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Peanuts have 1.8 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than English Walnuts.
• While English Walnuts contain 1.3 times more Fat, 3026.7 times more Omega 3 and 2.4 times more Omega 6 than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Energy, Saturated Fat and Carbohydrate per 1 kg.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.