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

Weight per 500 calories

• Walnuts: 76.5g
• Oil-roasted Spanish Peanuts with Salt: 86.4g

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

Discover which food has more nutrients per 500 calories - Walnuts or Oil-roasted Spanish Peanuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	43.7% 42.3g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.7g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	434% 6.94g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	86.3% 14.7g	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	11.6% 15g	130g per day for Men 19-50 years
Sugars	2.75% 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	0.095% 0.069g	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	% 0.061g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.12g	20.2% 7.7g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil-roasted Spanish Peanuts with Salt	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	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	80.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	17% 0.22mg	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	27.2% 109μg	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% 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	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.72% 2.06μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	7.5% 75mg	8.64% 86.4mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	63.4% 0.57mg	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	88.4% 2.03mg	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	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	11.8% 6.48μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.53mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.042% 1.54g	3700g per day for Men 19-50 years

Walnuts VS Oil-roasted Spanish Peanuts With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Walnuts or Oil-roasted Spanish Peanuts with Salt?

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

• 500 calories of Walnuts have 1.9 times more Vitamin B6 than Oil-roasted Spanish Peanuts with Salt.
• While 500 kcal of Oil-roasted Spanish Peanuts with Salt contain 15 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Walnuts have insufficient amounts of Vitamin B3 and Vitamin B5
• Both English Walnuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Walnuts have 2.1 times more Copper, 1.3 times more Manganese and 1.4 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 500 kcal of Oil-roasted Spanish Peanuts with Salt contain 1.3 times more Phosphorus, 2 times more Potassium, 1.7 times more Selenium and 244.5 times more Sodium than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Walnuts lack sufficient amounts of Potassium and Selenium
• Both English Walnuts as well as Oil-roasted Spanish Peanuts with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Walnuts have 803.9 times more Omega 3 and 2 times more Omega 6 than Oil-roasted Spanish Peanuts with Salt.
• While 500 kcal of Oil-roasted Spanish Peanuts with Salt contain 1.4 times more Saturated Fat, 1.4 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Walnuts provide inadequate amounts of Carbohydrate
• 500 calories of Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3