Comparing Nutrients in 300 calories Walnuts VS Oil-roasted Spanish Peanuts with Salt

Weight per 300 calories

• Walnuts: 46g
• Oil-roasted Spanish Peanuts with Salt: 51.8g

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

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

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	260% 4.17g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	52% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.84% 6.3g	6.95% 9.04g	130g per day for Men 19-50 years
Sugars	1.65% 1.2g	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	0.057% 0.041g	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	% 0.037g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	8.1% 3.07g	12% 4.6g	38g per day for Men 19-50 years
Protein	12.5% 7g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0.051% 0.46μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.23% 0.52mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.5% 7.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.2% 45μg	16.3% 65.3μg	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	0.66% 0.6mg	0% 0mg	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	2.14% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.03% 1.24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	4.5% 45mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	38% 0.34mg	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	16.7% 1.33mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	53% 1.22mg	2.3mg per day for Men 19-50 years
Molybdenum	21.4% 9.63μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	28.6% 201mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	12% 402mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	7.07% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.061% 0.92mg	15% 224mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	9.42% 1.04mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	0.025% 0.92g	3700g per day for Men 19-50 years

Walnuts VS Oil-roasted Spanish Peanuts With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Walnuts have 1.9 times more Vitamin B6 than Oil-roasted Spanish Peanuts with Salt.
• While 300 kcal of Oil-roasted Spanish Peanuts with Salt contain 15 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Walnuts have insufficient amounts of Vitamin B3 and Vitamin B5
• Both English Walnuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Walnuts vs Oil-roasted Spanish Peanuts with Salt:

• 300 calories of Walnuts have 2.1 times more Copper, 1.3 times more Manganese and 1.4 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 300 kcal of Oil-roasted Spanish Peanuts with Salt contain 1.3 times more Phosphorus, 2 times more Potassium, 1.7 times more Selenium and 244.5 times more Sodium than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt contain similar levels of Iron and Magnesium per 300 calories.
• 300 calories of Walnuts lack sufficient amounts of Potassium and Selenium
• Both English Walnuts as well as Oil-roasted Spanish Peanuts with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Walnuts have 803.9 times more Omega 3 and 2 times more Omega 6 than Oil-roasted Spanish Peanuts with Salt.
• While 300 kcal of Oil-roasted Spanish Peanuts with Salt contain 1.4 times more Saturated Fat, 1.4 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Walnuts provide inadequate amounts of Carbohydrate
• 300 calories of Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3