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

Weight per 500 calories

• Glazed Walnuts: 100g
• 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 - Glazed Walnuts or Oil-roasted Peanuts with Dalt?

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Glazed 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	37% 35.7g	45% 44g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	22.6% 7.22g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	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	36.6% 47.6g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	NA	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	NA	% 0.067g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	20.6% 7.85g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	29.6% 0.38mg	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	25% 100μg	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	0.74% 0.67mg	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	38.6% 5.8mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	7.1% 71mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	NA	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	16% 1.3mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	NA	35% 147mg	420mg per day for Men 19-50 years
Manganese	NA	67% 1.54mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	18% 606mg	3400mg per day for Men 19-50 years
Selenium	NA	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	18% 267mg	1500mg per day for Men 19-50 years
Zinc	NA	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.033% 1.2g	3700g per day for Men 19-50 years

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

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

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

• Glazed Walnuts have 1.4 times more Calcium and 1.7 times more Sodium than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 2.6 times more Potassium than Glazed Walnuts.
• Both Glazed Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Glazed Walnuts have 3.7 times more Carbohydrate and 9.2 times more Sugars than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 2 times more Saturated Fat, 2.2 times more Fiber and 2.8 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Energy and Fat per 500 kcal.
• Both Glazed Walnuts as well as Oil-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.