Comparing Nutrients in 500 calories Glazed Walnuts VS Roasted Peanuts with Salt

Weight per 500 calories

• Glazed Walnuts: 100g
• Roasted Peanuts with Salt: 85.2g

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

Discover which food has more nutrients per 500 calories - Glazed Walnuts or Roasted Peanuts with Salt?

Macros Ratio

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

Macro Nutrients

	Glazed Walnuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	43.6% 42.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	20.6% 6.58g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	NA	48.7% 8.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	14% 18g	130g per day for Men 19-50 years
Sugars	44.3% 32g	5.76% 4.17g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.17g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	19% 7.16g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	30.5% 0.4mg	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	NA	20.7% 82.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	7.1% 71mg	4.94% 49.4mg	1000mg per day for Men 19-50 years
Copper	NA	40.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.6μg	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	16% 1.3mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	NA	36% 152mg	420mg per day for Men 19-50 years
Manganese	NA	66% 1.52mg	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	NA	44% 309mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.92μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	NA	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.042% 1.54g	3700g per day for Men 19-50 years

Glazed Walnuts VS Roasted Peanuts With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Glazed Walnuts or Roasted Peanuts with Salt?

Lets compare vitamin content per 500 calories of Glazed Walnuts vs Roasted Peanuts with Salt:

• Both Glazed Walnuts and Dry-roasted Peanuts with Salt have similar amounts of vitamins per 500 kcal
• Both Glazed Walnuts as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Glazed Walnuts vs Roasted Peanuts with Salt:

• 500 calories of Glazed Walnuts have 1.3 times more Sodium than Roasted Peanuts with Salt.
• While 500 kcal of Dry-roasted Peanuts with Salt contain 2.3 times more Potassium than Glazed Walnuts.
• Both Glazed Walnuts and Roasted Peanuts with Salt contain similar levels of Iron per 500 calories.
• 500 calories of Glazed Walnuts lack sufficient amounts of Potassium
• Both Glazed Walnuts as well as Dry-roasted Peanuts with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Glazed Walnuts have 2.6 times more Carbohydrate and 7.7 times more Sugars than Roasted Peanuts with Salt.
• While 500 kcal of Dry-roasted Peanuts with Salt contain 1.8 times more Saturated Fat, 2 times more Fiber and 2.5 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Roasted Peanuts with Salt offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Glazed Walnuts provide inadequate amounts of Fiber