Comparing Nutrients in 300 calories Dry Roasted Walnuts with Salt VS Oil-roasted Peanuts with Dalt

Weight per 300 calories

• Dry Roasted Walnuts with Salt: 46.7g
• Oil-roasted Peanuts with Dalt: 50g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Dry Roasted Walnuts with Salt or Oil-roasted Peanuts with Dalt?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	248% 3.96g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	44.5% 7.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.4% 8.33g	5.88% 7.64g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	2.9% 2.1g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	12% 6.67g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0.052% 0.47μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	3.55% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	3.43% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	43.3% 6.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	17.8% 0.23mg	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	10.6% 42.5μg	15% 60μg	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	0.73% 0.65mg	0.45% 0.4mg	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	2.8% 0.42mg	23% 3.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.06% 30.6mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	29.7% 0.27mg	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	15% 1.2mg	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	16.8% 70.5mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	40% 0.92mg	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	22% 153mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	4.24% 2.33μg	3% 1.65μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.055% 2.05g	0.02% 0.73g	3700g per day for Men 19-50 years

Dry Roasted Walnuts With Salt VS Oil-roasted Peanuts With Dalt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Roasted Walnuts with Salt or Oil-roasted Peanuts with Dalt?

Lets compare vitamin content per 300 calories of Dry Roasted Walnuts with Salt vs Oil-roasted Peanuts with Dalt:

• 300 calories of Dry Roasted Walnuts with Salt have 5.7 times more Vitamin B1 and 3.1 times more Vitamin B2 than Oil-roasted Peanuts with Dalt.
• While 300 kcal of Oil-roasted Peanuts with Salt contain 6.7 times more Vitamin B3, 1.4 times more Vitamin B9 and 8.3 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin E
• 300 calories of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Dry Roasted Walnuts with Salt as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Dry Roasted Walnuts with Salt vs Oil-roasted Peanuts with Dalt:

• 300 calories of Dry Roasted Walnuts with Salt have 2.6 times more Copper, 1.6 times more Iron and 1.9 times more Sodium than Oil-roasted Peanuts with Dalt.
• While 300 kcal of Oil-roasted Peanuts with Salt contain 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil-roasted Peanuts with Dalt contain similar levels of Zinc per 300 calories.
• Both Dry Roasted Walnuts with Salt as well as Oil-roasted Peanuts with Salt lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Roasted Walnuts with Salt have 208.2 times more Omega 3 and 2.2 times more Omega 6 than Oil-roasted Peanuts with Dalt.
• While 300 kcal of Oil-roasted Peanuts with Salt contain 1.7 times more Saturated Fat, 1.4 times more Fiber and 2.1 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil-roasted Peanuts with Dalt offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Oil-roasted Peanuts with Dalt provide inadequate amounts of Omega 3 and Carbohydrate