Comparing Nutrients in 500 calories Walnuts VS Oil-roasted Peanuts with Dalt

Weight per 500 calories

• Walnuts: 76.5g
• Oil-roasted Peanuts with Dalt: 83.5g

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

Which food has more nutrients per 500 calories - Walnuts or Oil-roasted Peanuts with Dalt?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	45% 44g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.7g	22.6% 7.22g	32g per day for Men 19-50 years
Omega 3	434% 6.94g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	74.2% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.06% 10.5g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	2.75% 2g	4.8% 3.5g	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	0.095% 0.069g	0.092% 0.067g	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	% 0.061g	% 0.067g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 3.36g	g per day for Men 19-50 years
Fiber	13.5% 5.12g	20.6% 7.85g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0.085% 0.76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44% 13.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.7% 75μg	25% 100μg	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	1.1% 0.99mg	0.74% 0.67mg	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	3.57% 0.54mg	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.72% 2.06μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	7.5% 75mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	49.4% 0.44mg	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	28% 2.22mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	67% 1.54mg	2.3mg per day for Men 19-50 years
Molybdenum	35.7% 16μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.8% 265mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	18% 606mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.53mg	18% 267mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Walnuts vs Oil-roasted Peanuts with Dalt:

• English Walnuts have 3.7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 13.4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 10.8 times more Vitamin E than English Walnuts.
• Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both English Walnuts as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Walnuts vs Oil-roasted Peanuts with Dalt:

• English Walnuts have 1.5 times more Calcium, 2.7 times more Copper, 1.8 times more Iron, 1.7 times more Manganese and 1.4 times more Selenium than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.3 times more Phosphorus, 1.8 times more Potassium and 174.7 times more Sodium than English Walnuts.
• Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• English Walnuts have 218.9 times more Omega 3 and 2.3 times more Omega 6 than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.5 times more Saturated Fat, 1.5 times more Fiber and 2 times more Protein than English Walnuts.
• Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both English Walnuts as well as Oil-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.