Comparing Nutrients in 1 pound Walnuts VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Energy	102% 2966kcal	89% 2585kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	101% 32g	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	459% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	55.2% 72g	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	113% 43g	38g per day for Men 19-50 years
Protein	123% 69g	212% 119g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Spanish Peanuts	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	255% 3.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	451% 72.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	161% 8.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	121% 1.58mg	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	272% 1089μg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Calcium	44.5% 445mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	454% 4.1mg	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	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	521% 12mg	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% 1760mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	99% 3375mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	6.65% 100mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	87.4% 9.6mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Spanish Peanuts per 1 lb

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

Lets compare vitamin content per 1 pound of Walnuts vs Spanish Peanuts:

• 1 pound of Walnuts has 1.5 times more Vitamin B6 and more Vitamin K than Spanish Peanuts.
• While 1 lb of Raw Spanish Peanuts contains 2 times more Vitamin B1, 14.2 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.4 times more Vitamin B9 than English Walnuts.
• Both Walnuts and Spanish Peanuts provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Spanish Peanuts have insufficient amounts of Vitamin K
• Both English Walnuts as well as Raw Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Walnuts vs Spanish Peanuts:

• 1 pound of Walnuts has 1.8 times more Copper, 1.3 times more Manganese and 1.5 times more Zinc than Spanish Peanuts.
• While 1 lb of Raw Spanish Peanuts contains 1.3 times more Iron, 1.7 times more Potassium and 1.5 times more Selenium than English Walnuts.
• Both Walnuts and Spanish Peanuts 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 Spanish Peanuts.
• While 1 lb of Raw Spanish Peanuts contains 1.4 times more Fiber and 1.7 times more Protein than English Walnuts.
• Both Walnuts and Spanish Peanuts offer comparable quantities of Energy, Saturated Fat and Carbohydrate per one pound.
• 1 pound of Spanish Peanuts provide inadequate amounts of Omega 3