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

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Spanish Peanuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	197% 5700kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	511% 496g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	222% 71g	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	1011% 172g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	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	250% 95g	187% 71g	38g per day for Men 19-50 years
Protein	467% 262g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	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	563% 6.75mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	995% 159mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	354% 17.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	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	600% 2400μg	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	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Peanuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	106% 1060mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1000% 9mg	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	489% 39mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	1148% 26.4mg	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	554% 3880mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	193% 21mg	271% 30mg	11mg per day for Men 19-50 years
Water	1.73% 64g	1.2% 44g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Spanish Peanuts has 1.3 times more Vitamin B1, 7.2 times more Vitamin B3 and 2.6 times more Vitamin B9 than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 2.2 times more Vitamin B2, 1.5 times more Vitamin B6 and more Vitamin K than Raw Spanish Peanuts.
• 1 kilogram of Spanish Peanuts have insufficient amounts of Vitamin K
• Both Raw Spanish Peanuts 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 Spanish Peanuts vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Spanish Peanuts has 1.5 times more Calcium, 1.5 times more Iron, 1.2 times more Magnesium, 1.6 times more Potassium and 1.4 times more Selenium than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 1.7 times more Copper, 29.2 times more Sodium and 1.4 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Dry Roasted Walnuts with Salt contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spanish Peanuts has 1.3 times more Saturated Fat, 1.3 times more Fiber and 1.8 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 Raw Spanish Peanuts.
• Both Spanish Peanuts and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.
• 1 kilogram of Spanish Peanuts provide inadequate amounts of Omega 3