Comparing Nutrients in 1 kilogram Spanish Peanuts VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Spanish Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	197% 5700kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	511% 496g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	222% 71g	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	1011% 172g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	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	250% 95g	95% 36g	38g per day for Men 19-50 years
Protein	467% 262g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	563% 6.75mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	995% 159mg	NA	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	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	600% 2400μg	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	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	106% 1060mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1000% 9mg	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	489% 39mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	219% 7440mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	NA	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	193% 21mg	NA	11mg per day for Men 19-50 years
Water	1.73% 64g	1.7% 62.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Peanuts VS Glazed Walnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Spanish Peanuts 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 Spanish Peanuts vs Glazed Walnuts:

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

Comparing minerals per 1 kilogram for Spanish Peanuts vs Glazed Walnuts:

• 1 kilogram of Spanish Peanuts has 1.5 times more Calcium, 3 times more Iron and 3.2 times more Potassium than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 20.3 times more Sodium than Raw Spanish Peanuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spanish Peanuts has 1.4 times more Fat, 2 times more Saturated Fat, 2.6 times more Fiber and 3.2 times more Protein than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 3 times more Carbohydrate than Raw Spanish Peanuts.
• Both Spanish Peanuts and Glazed Walnuts offer comparable quantities of Energy per one kilogram.