Comparing Nutrients in 300 calories Roasted Peanuts with Salt VS Glazed Walnuts

Weight per 300 calories

• Roasted Peanuts with Salt: 51g
• Glazed Walnuts: 60g

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

Discover which food has more nutrients per 300 calories - Roasted Peanuts with Salt or Glazed Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Roasted Peanuts with Salt	15%	71%	14%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Roasted Peanuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.36% 11g	22% 28.6g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	26.6% 19.3g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	8.87% 4.97g	56g per day for Men 19-50 years

Vitamins

	Roasted Peanuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.47% 0.078mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	12.4% 49.6μg	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	16.8% 2.5mg	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

	Roasted Peanuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Calcium	2.96% 29.6mg	4.26% 42.6mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.2% 8.18μg	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	10% 0.81mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	NA	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	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	26.5% 186mg	NA	700mg per day for Men 19-50 years
Potassium	9.53% 324mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	8.64% 4.75μg	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	NA	11mg per day for Men 19-50 years
Water	0.025% 0.93g	0.1% 3.77g	3700g per day for Men 19-50 years

Roasted Peanuts With Salt VS Glazed Walnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Peanuts with Salt or Glazed Walnuts?

Lets compare vitamin content per 300 calories of Roasted Peanuts with Salt vs Glazed Walnuts:

• Both Dry-roasted Peanuts with Salt and Glazed Walnuts have similar amounts of vitamins per 300 kcal
• Both Dry-roasted Peanuts with Salt as well as Glazed Walnuts have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Roasted Peanuts with Salt vs Glazed Walnuts:

• 300 calories of Roasted Peanuts with Salt have 2.3 times more Potassium than Glazed Walnuts.
• While 300 kcal of Glazed Walnuts contain 1.3 times more Sodium than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Glazed Walnuts contain similar levels of Iron per 300 calories.
• 300 calories of Glazed Walnuts lack sufficient amounts of Potassium
• Both Dry-roasted Peanuts with Salt as well as Glazed Walnuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Peanuts with Salt have 1.8 times more Saturated Fat, 2 times more Fiber and 2.5 times more Protein than Glazed Walnuts.
• While 300 kcal of Glazed Walnuts contain 2.6 times more Carbohydrate and 7.7 times more Sugars than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Glazed Walnuts offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Glazed Walnuts provide inadequate amounts of Fiber