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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Oil-roasted Spanish Peanuts with Salt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	200% 5790kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	506% 490g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	236% 75.6g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	1000% 170g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 175g	137% 179g	130g per day for Men 19-50 years
Sugars	NA	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	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	234% 89g	187% 71g	38g per day for Men 19-50 years
Protein	500% 280g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish 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	264% 3.17mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	933% 149mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	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	315% 1260μg	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	NA	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts with Salt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	100% 1000mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	734% 6.6mg	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	285% 23mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	1024% 23.6mg	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	553% 3870mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	228% 7760mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	289% 4330mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	271% 30mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.2% 44g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Oil-roasted Spanish Peanuts with Salt has 6.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 1.6 times more Vitamin B1, 3.5 times more Vitamin B2 and 2.1 times more Vitamin B6 than Oil-roasted Spanish Peanuts with Salt.
• Both Oil-roasted Spanish 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 Spanish Peanuts with Salt vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Oil-roasted Spanish Peanuts with Salt has 1.4 times more Calcium, 1.7 times more Potassium and 1.5 times more Selenium than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 2.2 times more Copper, 1.5 times more Sodium and 1.5 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• Both Oil-roasted Spanish Peanuts with Salt and Dry Roasted Walnuts with Salt contain similar levels of Iron, Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil-roasted Spanish Peanuts with Salt has 1.4 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 849.3 times more Omega 3 and 2.1 times more Omega 6 than Oil-roasted Spanish Peanuts with Salt.
• Both Oil-roasted Spanish Peanuts with Salt and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.
• 1 kilogram of Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3