Comparing Nutrients in 1 kilogram Valencia Peanuts VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Valencia Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	197% 5700kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	491% 476g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	229% 73.3g	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	970% 165g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	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	229% 87g	95% 36g	38g per day for Men 19-50 years
Protein	448% 251g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Valencia 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	533% 6.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	805% 129mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	362% 18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	262% 3.4mg	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	615% 2460μg	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

	Valencia Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	62% 620mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1301% 11.7mg	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	261% 21mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	438% 1840mg	NA	420mg per day for Men 19-50 years
Manganese	861% 20mg	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	480% 3360mg	NA	700mg per day for Men 19-50 years
Potassium	98% 3320mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	304% 33.4mg	NA	11mg per day for Men 19-50 years
Water	1.15% 42.6g	1.7% 62.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS Glazed Walnuts per 1 kg

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

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

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

• 1 kilogram of Valencia Peanuts has 1.6 times more Iron and 1.4 times more Potassium than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 446 times more Sodium than Raw Valencia Peanuts.
• Both Valencia Peanuts and Glazed Walnuts contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Peanuts has 1.3 times more Fat, 2.1 times more Saturated Fat, 2.4 times more Fiber and 3 times more Protein than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 2.3 times more Carbohydrate than Raw Valencia Peanuts.
• Both Valencia Peanuts and Glazed Walnuts offer comparable quantities of Energy per one kilogram.