Comparing Nutrients in 1 pound Glazed Walnuts VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Glazed Walnuts	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	78.2% 2268kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	NA	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	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	166% 216g	74% 96g	130g per day for Men 19-50 years
Sugars	201% 146g	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	43% 16.3g	105% 40g	38g per day for Men 19-50 years
Protein	67% 37.6g	109% 61.2g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	124% 18.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	32.2% 322mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	NA	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	73% 5.85mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	128% 898mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	135% 2023mg	227% 3406mg	1500mg per day for Men 19-50 years
Zinc	NA	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	5.12% 190g	3700g per day for Men 19-50 years

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

Both Glazed Walnuts and Boiled Peanuts with Salt have similar amounts of vitamins per 1 lb
• Both Glazed Walnuts as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin C in 1 lb.

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

• Glazed Walnuts have 1.3 times more Calcium, 1.3 times more Iron and 1.3 times more Potassium than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.7 times more Sodium and 6.7 times more Water than Glazed Walnuts.

Comparison of macro-nutrients per 1 pound:

• Glazed Walnuts have 1.6 times more Energy, 1.6 times more Fat, 2.2 times more Carbohydrate and 13 times more Sugars than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 2.4 times more Fiber and 1.6 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Boiled Peanuts with Salt have similar amounts of Saturated Fat per 1 lb.
• Both Glazed Walnuts as well as Boiled Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.