Comparing Nutrients in 300 calories Peanuts VS Walnuts

Weight per 300 calories

• Peanuts: 53g
• Walnuts: 46g

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

Which food has more nutrients per 300 calories - Peanuts or Walnuts?

Macros Ratio

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

Macro Nutrients

	Peanuts	Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	0.099% 0.002g	260% 4.17g	1.6g per day for Men 19-50 years
Omega 6	48.4% 8.23g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.56% 8.53g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	3.44% 2.5g	1.65% 1.2g	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	0.057% 0.041g	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	% 0.037g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	12% 4.5g	8.1% 3.07g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.051% 0.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	3.23% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	5.23% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.5% 7.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.7% 127μg	11.2% 45μg	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% 0mg	0.66% 0.6mg	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	29.4% 4.4mg	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.03% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Walnuts	Recommended Dietary Allowance
Calcium	4.87% 48.7mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	81% 0.73mg	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	30.3% 2.42mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	17.3% 72.5mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	68% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	21.4% 9.63μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.4% 199mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	6.93% 3.8μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.061% 0.92mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.05% 1.87g	3700g per day for Men 19-50 years

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

• Raw Peanuts have 2.2 times more Vitamin B1, 12.4 times more Vitamin B3, 3.6 times more Vitamin B5, 2.8 times more Vitamin B9 and 13.7 times more Vitamin E than English Walnuts.
• While English Walnuts contain 1.3 times more Vitamin B6 than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Peanuts vs Walnuts:

• Raw Peanuts have 1.8 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 1.2 times more Zinc than English Walnuts.
• While English Walnuts contain 1.5 times more Manganese than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Peanuts have 1.4 times more Carbohydrate, 2.1 times more Sugars, 1.5 times more Fiber and 2 times more Protein than English Walnuts.
• While English Walnuts contain 2624 times more Omega 3 and 2.1 times more Omega 6 than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Energy, Fat and Saturated Fat per 300 kcal.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.