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

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Glazed Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	78.2% 2268kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	453% 77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	61% 79g	130g per day for Men 19-50 years
Sugars	201% 146g	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	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	106% 40.4g	38g per day for Men 19-50 years
Protein	67% 37.6g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Oil-roasted Spanish 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	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	423% 67.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	89.3% 1.16mg	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	143% 572μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	32.2% 322mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	NA	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	73% 5.85mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	NA	181% 762mg	420mg per day for Men 19-50 years
Manganese	NA	464% 10.7mg	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	251% 1755mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34μg	55μg per day for Men 19-50 years
Sodium	135% 2023mg	131% 1964mg	1500mg per day for Men 19-50 years
Zinc	NA	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	0.22% 8.07g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Glazed 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 Glazed Walnuts vs Oil-roasted Spanish Peanuts with Salt:

• Both Glazed Walnuts and Oil-roasted Spanish Peanuts with Salt have similar amounts of vitamins per 1 lb
• Both Glazed Walnuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Glazed Walnuts vs Oil-roasted Spanish Peanuts with Salt:

• 1 lb of Oil-roasted Spanish Peanuts with Salt contains 1.4 times more Calcium, 1.8 times more Iron and 3.3 times more Potassium than Glazed Walnuts.
• Both Glazed Walnuts and Oil-roasted Spanish Peanuts with Salt contain similar levels of Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Glazed Walnuts has 2.7 times more Carbohydrate than Oil-roasted Spanish Peanuts with Salt.
• While 1 lb of Oil-roasted Spanish Peanuts with Salt contains 1.4 times more Fat, 2.1 times more Saturated Fat, 2.5 times more Fiber and 3.4 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Energy per one pound.