Comparing Nutrients in 300 calories Peanuts VS Glazed Walnuts

Weight per 300 calories

• Peanuts: 53g
• Glazed Walnuts: 60g

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 Glazed Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	0.099% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	48.4% 8.23g	NA	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	22% 28.6g	130g per day for Men 19-50 years
Sugars	3.44% 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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	8.87% 4.97g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	31.7% 127μg	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	29.4% 4.4mg	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

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	4.87% 48.7mg	4.26% 42.6mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	NA	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	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	NA	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	28.4% 199mg	NA	700mg per day for Men 19-50 years
Potassium	11% 373mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	6.93% 3.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	NA	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.1% 3.77g	3700g per day for Men 19-50 years

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

Both Raw Peanuts and Glazed Walnuts have similar amounts of vitamins per 300 kcal
• Both Raw Peanuts as well as Glazed Walnuts have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Peanuts vs Glazed Walnuts:

• Raw Peanuts have 3.1 times more Iron and 2.7 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 28.1 times more Sodium than Raw Peanuts.
• Both Raw Peanuts and Glazed Walnuts have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Peanuts have 1.2 times more Fat, 1.6 times more Saturated Fat, 2.1 times more Fiber and 2.7 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 3.3 times more Carbohydrate and 7.7 times more Sugars than Raw Peanuts.
• Both Raw Peanuts and Glazed Walnuts have similar amounts of Energy per 300 kcal.
• Both Raw Peanuts as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.