Comparing Nutrients in 1 pound Peanuts VS Walnuts

Macros Ratio

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

Macro Nutrients

	Peanuts	Walnuts	Recommended Dietary Allowance
Energy	88.7% 2572kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	415% 70.6g	1016% 173g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	48% 62g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	101% 38.6g	80% 30.4g	38g per day for Men 19-50 years
Protein	209% 117g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.7mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.03mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	262% 78.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	272% 1089μg	111% 445μg	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	0% 0mg	6.55% 5.9mg	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	252% 37.8mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Walnuts	Recommended Dietary Allowance
Calcium	41.7% 417mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	577% 5.2mg	799% 7.2mg	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	260% 20.8mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	381% 8.77mg	673% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	212% 95μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	244% 1706mg	224% 1569mg	700mg per day for Men 19-50 years
Potassium	94% 3198mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	0.5% 18.5g	3700g per day for Men 19-50 years

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

• Raw Peanuts have 1.9 times more Vitamin B1, 10.7 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B9 and 11.9 times more Vitamin E than English Walnuts.
• While English Walnuts contain 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Peanuts vs Walnuts:

• Raw Peanuts have 1.6 times more Iron, 1.6 times more Potassium, 1.5 times more Selenium and 9 times more Sodium than English Walnuts.
• While English Walnuts contain 1.4 times more Copper and 1.8 times more Manganese than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Peanuts have 1.8 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than English Walnuts.
• While English Walnuts contain 1.3 times more Fat, 3026.7 times more Omega 3 and 2.4 times more Omega 6 than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Energy, Saturated Fat and Carbohydrate per 1 lb.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.