Comparing Nutrients in 1 pound Dry Roasted Walnuts with Salt VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	101% 2917kcal	94% 2717kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	123% 39.3g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	403% 68.6g	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	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	22.3% 16g	26% 19g	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	0.5% 0.36g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 18.3g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	112% 42.6g	38g per day for Men 19-50 years
Protein	116% 65g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Oil-roasted Peanuts with Dalt	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	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	392% 62.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	161% 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	136% 544μg	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	4.03% 3.63mg	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	210% 31.5mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	32.2% 322mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	269% 2.4mg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	190% 798mg	420mg per day for Men 19-50 years
Manganese	NA	364% 8.37mg	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	257% 1801mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	97% 3293mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	97% 1451mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.18% 6.58g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Oil-roasted Peanuts with Dalt per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Roasted Walnuts with Salt versus 1 lb of Oil-roasted Peanuts with Dalt 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 Oil-roasted Peanuts with Dalt:

• 1 pound of Dry Roasted Walnuts with Salt has 6.1 times more Vitamin B1, 3.3 times more Vitamin B2 and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 1 lb of Oil-roasted Peanuts with Salt contains 6.2 times more Vitamin B3, 1.3 times more Vitamin B9 and 7.7 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin K
• Both Dry Roasted Walnuts with Salt as well as Oil-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 Oil-roasted Peanuts with Dalt:

• 1 pound of Dry Roasted Walnuts with Salt has 2.8 times more Copper, 1.7 times more Iron, 1.5 times more Selenium and 2 times more Sodium than Oil-roasted Peanuts with Dalt.
• While 1 lb of Oil-roasted Peanuts with Salt contains 1.6 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil-roasted Peanuts with Dalt contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Walnuts with Salt has 223.5 times more Omega 3 and 2.4 times more Omega 6 than Oil-roasted Peanuts with Dalt.
• While 1 lb of Oil-roasted Peanuts with Salt contains 1.6 times more Saturated Fat, 1.3 times more Fiber and 2 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil-roasted Peanuts with Dalt offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per one pound.