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

Macros Ratio

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

Macro Nutrients

	Boiled Peanuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Energy	49.7% 1442kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	167% 162g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	186% 31.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	166% 216g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	201% 146g	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	105% 40g	43% 16.3g	38g per day for Men 19-50 years
Protein	109% 61.2g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	NA	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	85% 340μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	124% 18.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Calcium	25% 249mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	NA	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	57.3% 4.6mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	110% 463mg	NA	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	NA	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	128% 898mg	NA	700mg per day for Men 19-50 years
Potassium	24% 816mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	NA	55μg per day for Men 19-50 years
Sodium	227% 3406mg	135% 2023mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	NA	11mg per day for Men 19-50 years
Water	5.12% 190g	0.77% 28.5g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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