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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Oil-roasted Spanish Peanuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Energy	200% 5790kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	506% 490g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	236% 75.6g	112% 35.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1000% 170g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 175g	366% 476g	130g per day for Men 19-50 years
Sugars	NA	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	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	95% 36g	38g per day for Men 19-50 years
Protein	500% 280g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	933% 149mg	NA	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	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	315% 1260μg	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	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Calcium	100% 1000mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	734% 6.6mg	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	285% 23mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	228% 7760mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	289% 4330mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	NA	11mg per day for Men 19-50 years
Water	0.48% 18g	1.7% 62.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil-roasted Spanish Peanuts with Salt versus 1 kg of Glazed Walnuts 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 Glazed Walnuts:

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

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

• 1 kilogram of Oil-roasted Spanish Peanuts with Salt has 1.4 times more Calcium, 1.8 times more Iron and 3.3 times more Potassium than Glazed Walnuts.
• Both Oil-roasted Spanish Peanuts with Salt and Glazed Walnuts contain similar levels of Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil-roasted Spanish Peanuts with Salt has 1.4 times more Fat, 2.1 times more Saturated Fat, 2.5 times more Fiber and 3.4 times more Protein than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 2.7 times more Carbohydrate than Oil-roasted Spanish Peanuts with Salt.
• Both Oil-roasted Spanish Peanuts with Salt and Glazed Walnuts offer comparable quantities of Energy per one kilogram.