Comparing Nutrients in 1 pound Peanuts VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	88.7% 2572kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	167% 162g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	415% 70.6g	NA	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	166% 216g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	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	101% 38.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	209% 117g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	272% 1089μg	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	252% 37.8mg	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

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	41.7% 417mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	577% 5.2mg	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	260% 20.8mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	NA	420mg per day for Men 19-50 years
Manganese	381% 8.77mg	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	244% 1706mg	NA	700mg per day for Men 19-50 years
Potassium	94% 3198mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	135% 2023mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	NA	11mg per day for Men 19-50 years
Water	0.8% 29.5g	0.77% 28.5g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 1 pound for Peanuts vs Glazed Walnuts:

• Raw Peanuts have 1.3 times more Calcium, 3.6 times more Iron and 3 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 24.8 times more Sodium than Raw Peanuts.

Comparison of macro-nutrients per 1 pound:

• Raw Peanuts have 1.4 times more Fat, 1.8 times more Saturated Fat, 2.4 times more Fiber and 3.1 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 3 times more Carbohydrate and 6.8 times more Sugars than Raw Peanuts.
• Both Raw Peanuts and Glazed Walnuts have similar amounts of Energy per 1 lb.
• Both Raw Peanuts as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.