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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	101% 2917kcal	92% 2663kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	109% 35g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	259% 44g	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	30.7% 22.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 22.2g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	100% 38g	38g per day for Men 19-50 years
Protein	116% 65g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted 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	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	407% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	163% 2.1mg	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	110% 440μg	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	149% 22.4mg	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	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	32.2% 322mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	216% 1.94mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 72.6μg	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	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	NA	352% 8.1mg	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	235% 1647mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	84.6% 2876mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	114% 12.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Roasted 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 Roasted 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 Roasted Peanuts with Salt:

• 1 pound of Dry Roasted Walnuts with Salt has 3.4 times more Vitamin B1, 1.5 times more Vitamin B2 and more Vitamin K than Roasted Peanuts with Salt.
• While 1 lb of Dry-roasted Peanuts with Salt contains 6.5 times more Vitamin B3 and 5.5 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Peanuts with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Roasted Peanuts with Salt have insufficient amounts of Vitamin K
• Both Dry Roasted Walnuts with Salt as well as Dry-roasted 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 Roasted Peanuts with Salt:

• 1 pound of Dry Roasted Walnuts with Salt has 1.2 times more Calcium, 3.5 times more Copper, 1.6 times more Iron and 1.6 times more Sodium than Roasted Peanuts with Salt.
• While 1 lb of Dry-roasted Peanuts with Salt contains 1.4 times more Potassium and 1.9 times more Selenium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Peanuts with Salt contain similar levels of Magnesium, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Walnuts with Salt has 1.2 times more Fat, 326.7 times more Omega 3 and 3.7 times more Omega 6 than Roasted Peanuts with Salt.
• While 1 lb of Dry-roasted Peanuts with Salt contains 1.4 times more Saturated Fat, 1.4 times more Sugars and 1.7 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Peanuts with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per one pound.
• 1 pound of Roasted Peanuts with Salt provide inadequate amounts of Omega 3