Comparing Nutrients in 1 pound Dry Roasted Walnuts with Salt VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	101% 2917kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	186% 31.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	74% 96g	130g per day for Men 19-50 years
Sugars	22.3% 16g	15.5% 11.2g	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	84.8% 32.2g	105% 40g	38g per day for Men 19-50 years
Protein	116% 65g	109% 61.2g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	53% 0.69mg	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	103% 413μg	85% 340μg	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	7.06% 6.35mg	0% 0mg	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	27.2% 4.1mg	124% 18.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	32.2% 322mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	251% 2.26mg	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	146% 11.7mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	110% 463mg	420mg per day for Men 19-50 years
Manganese	NA	202% 4.64mg	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	213% 1492mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	227% 3406mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	0.54% 20g	5.12% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Boiled Peanuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Roasted Walnuts with Salt versus 1 lb of Boiled Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Roasted Walnuts with Salt vs Boiled Peanuts with Salt:

• 1 pound of Dry Roasted Walnuts with Salt has 2 times more Vitamin B1, 4.7 times more Vitamin B2, 3.5 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Boiled Peanuts with Salt.
• While 1 lb of Boiled Peanuts with Salt contains 2.4 times more Vitamin B3 and 4.6 times more Vitamin E than Dry Roasted Walnuts with Salt.
• 1 pound of Boiled Peanuts with Salt have insufficient amounts of Vitamin K
• Both Dry Roasted Walnuts with Salt as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Roasted Walnuts with Salt vs Boiled Peanuts with Salt:

• 1 pound of Dry Roasted Walnuts with Salt has 1.3 times more Calcium, 3 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.6 times more Zinc than Boiled Peanuts with Salt.
• Both Dry Roasted Walnuts with Salt and Boiled Peanuts with Salt contain similar levels of Selenium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Walnuts with Salt has 2 times more Energy, 2.8 times more Fat, 1.8 times more Saturated Fat, 8493 times more Omega 3, 5.1 times more Omega 6 and 1.4 times more Sugars than Boiled Peanuts with Salt.
• Both Dry Roasted Walnuts with Salt and Boiled Peanuts with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Boiled Peanuts with Salt provide inadequate amounts of Omega 3