Comparing Nutrients in 1 pound Walnuts VS Oil-roasted Spanish Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	102% 2966kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	2574% 41g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	453% 77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	61% 79g	130g per day for Men 19-50 years
Sugars	16.3% 12g	NA	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	0.56% 0.41g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	106% 40.4g	38g per day for Men 19-50 years
Protein	123% 69g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil-roasted Spanish 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	129% 1.55mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	423% 67.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	89.3% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	143% 572μg	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	6.55% 5.9mg	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	21% 3.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	44.5% 445mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	333% 3mg	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	165% 13mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	464% 10.7mg	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	251% 1755mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	131% 1964mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.22% 8.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Oil-roasted Spanish Peanuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Walnuts versus 1 lb of Oil-roasted Spanish Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Walnuts vs Oil-roasted Spanish Peanuts with Salt:

• 1 pound of Walnuts has 1.8 times more Vitamin B2 and 2.1 times more Vitamin B6 than Oil-roasted Spanish Peanuts with Salt.
• While 1 lb of Oil-roasted Spanish Peanuts with Salt contains 13.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt provide similar amounts of Vitamin B1 per one pound.
• Both English Walnuts as well as Oil-roasted Spanish 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 Walnuts vs Oil-roasted Spanish Peanuts with Salt:

• 1 pound of Walnuts has 2.4 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 1.5 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 1 lb of Oil-roasted Spanish Peanuts with Salt contains 1.8 times more Potassium, 1.5 times more Selenium and 216.5 times more Sodium than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt contain similar levels of Calcium, Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Walnuts has 1.3 times more Fat, 908 times more Omega 3 and 2.2 times more Omega 6 than Oil-roasted Spanish Peanuts with Salt.
• While 1 lb of Oil-roasted Spanish Peanuts with Salt contains 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Energy and Saturated Fat per one pound.
• 1 pound of Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3