Comparing Nutrients in 1 pound Glazed Walnuts VS Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Valencia Peanuts	16%	70%	14%

Macro Nutrients

	Glazed Walnuts	Valencia Peanuts	Recommended Dietary Allowance
Energy	78.2% 2268kcal	89% 2585kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	222% 216g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	104% 33.2g	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	440% 74.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	73% 95g	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	104% 39.5g	38g per day for Men 19-50 years
Protein	67% 37.6g	203% 114g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Valencia Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	365% 58.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	164% 8.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	119% 1.54mg	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	279% 1116μg	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	Valencia Peanuts	Recommended Dietary Allowance
Calcium	32.2% 322mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	NA	590% 5.3mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	NA	199% 835mg	420mg per day for Men 19-50 years
Manganese	NA	390% 9mg	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	218% 1524mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	44.3% 1506mg	3400mg per day for Men 19-50 years
Selenium	NA	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	135% 2023mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	NA	138% 15mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	0.52% 19.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Valencia Peanuts per 1 lb

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

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

• Both Glazed Walnuts and Raw Valencia Peanuts have similar amounts of vitamins per 1 lb
• Both Glazed Walnuts as well as Raw Valencia Peanuts have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Glazed Walnuts vs Valencia Peanuts:

• 1 pound of Glazed Walnuts has 446 times more Sodium than Valencia Peanuts.
• While 1 lb of Raw Valencia Peanuts contains 1.6 times more Iron and 1.4 times more Potassium than Glazed Walnuts.
• Both Glazed Walnuts and Valencia Peanuts contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Glazed Walnuts has 2.3 times more Carbohydrate than Valencia Peanuts.
• While 1 lb of Raw Valencia Peanuts contains 1.3 times more Fat, 2.1 times more Saturated Fat, 2.4 times more Fiber and 3 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Valencia Peanuts offer comparable quantities of Energy per one pound.