Comparing Nutrients in 300 calories Walnuts VS Spanish Peanuts

Weight per 300 calories

• Walnuts: 46g
• Spanish Peanuts: 52.6g

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 Spanish Peanuts?

Macros Ratio

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

Macro Nutrients

	Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	260% 4.17g	0.33% 0.005g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	53.2% 9.05g	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	6.4% 8.33g	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	13% 5g	38g per day for Men 19-50 years
Protein	12.5% 7g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Spanish Peanuts	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	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	5.47% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.23% 0.52mg	52.4% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	14% 0.18mg	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	31.6% 126μg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Calcium	4.5% 45mg	5.58% 55.8mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	52.6% 0.47mg	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	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	60.4% 1.4mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.061% 0.92mg	0.77% 11.6mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	0.091% 3.36g	3700g per day for Men 19-50 years

Walnuts VS Spanish Peanuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Walnuts or Spanish Peanuts?

Lets compare vitamin content per 300 calories of Walnuts vs Spanish Peanuts:

• 300 calories of Walnuts have 1.3 times more Vitamin B6 than Spanish Peanuts.
• While 300 kcal of Raw Spanish Peanuts contain 2.3 times more Vitamin B1, 16.2 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.8 times more Vitamin B9 than English Walnuts.
• 300 calories of Walnuts have insufficient amounts of Vitamin B3 and Vitamin B5
• Both English Walnuts as well as Raw Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Walnuts vs Spanish Peanuts:

• 300 calories of Walnuts have 1.5 times more Copper and 1.3 times more Zinc than Spanish Peanuts.
• While 300 kcal of Raw Spanish Peanuts contain 1.5 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Potassium and 1.7 times more Selenium than English Walnuts.
• Both Walnuts and Spanish Peanuts contain similar levels of Manganese per 300 calories.
• 300 calories of Walnuts lack sufficient amounts of Potassium and Selenium
• Both English Walnuts as well as Raw Spanish Peanuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Walnuts have 791.4 times more Omega 3 and 1.9 times more Omega 6 than Spanish Peanuts.
• While 300 kcal of Raw Spanish Peanuts contain 1.3 times more Saturated Fat, 1.3 times more Carbohydrate, 1.6 times more Fiber and 2 times more Protein than English Walnuts.
• Both Walnuts and Spanish Peanuts offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Walnuts provide inadequate amounts of Carbohydrate
• 300 calories of Spanish Peanuts provide inadequate amounts of Omega 3