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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Oil-roasted Valencia Peanuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Energy	203% 5890kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	528% 512g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	247% 79g	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	1045% 178g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	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	483% 270g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia 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	75% 0.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	896% 143mg	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	187% 2.43mg	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 Valencia Peanuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Calcium	54% 540mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	931% 8.4mg	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	206% 16.5mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	NA	420mg per day for Men 19-50 years
Manganese	748% 17.2mg	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	456% 3190mg	NA	700mg per day for Men 19-50 years
Potassium	180% 6120mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	515% 7720mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	280% 31mg	NA	11mg per day for Men 19-50 years
Water	0.57% 21g	1.7% 62.8g	3700g per day for Men 19-50 years

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

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

• Both Oil-roasted Valencia Peanuts with Salt and Glazed Walnuts have similar amounts of vitamins per 1 kg
• Both Oil-roasted Valencia 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 Valencia Peanuts with Salt vs Glazed Walnuts:

• 1 kilogram of Oil-roasted Valencia Peanuts with Salt has 1.3 times more Iron, 2.6 times more Potassium and 1.7 times more Sodium than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 1.3 times more Calcium than Oil-roasted Valencia Peanuts with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil-roasted Valencia Peanuts with Salt has 1.4 times more Fat, 2.2 times more Saturated Fat, 2.5 times more Fiber and 3.3 times more Protein than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 2.9 times more Carbohydrate than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts with Salt and Glazed Walnuts offer comparable quantities of Energy per one kilogram.