Comparing Nutrients in 500 calories Glazed Walnuts VS Spanish Peanuts

Weight per 500 calories

• Glazed Walnuts: 100g
• Spanish Peanuts: 87.7g

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 Spanish Peanuts?

Macros Ratio

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

Macro Nutrients

	Glazed Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	45% 43.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	19.5% 6.23g	32g per day for Men 19-50 years
Omega 3	NA	0.55% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	88.7% 15g	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	10.7% 14g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	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	9.47% 3.6g	22% 8.33g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23.5% 0.31mg	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	52.6% 211μg	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	NA	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	Spanish Peanuts	Recommended Dietary Allowance
Calcium	7.1% 71mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	NA	87.7% 0.79mg	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	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	NA	39.3% 165mg	420mg per day for Men 19-50 years
Manganese	NA	101% 2.3mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	1.3% 19.3mg	1500mg per day for Men 19-50 years
Zinc	NA	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.15% 5.6g	3700g per day for Men 19-50 years

Glazed Walnuts VS Spanish Peanuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Glazed Walnuts or Spanish Peanuts?

Lets compare vitamin content per 500 calories of Glazed Walnuts vs Spanish Peanuts:

• Both Glazed Walnuts and Raw Spanish Peanuts have similar amounts of vitamins per 500 kcal
• Both Glazed Walnuts as well as Raw Spanish Peanuts have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Glazed Walnuts vs Spanish Peanuts:

• 500 calories of Glazed Walnuts have 23.1 times more Sodium than Spanish Peanuts.
• While 500 kcal of Raw Spanish Peanuts contain 2.7 times more Iron and 2.8 times more Potassium than Glazed Walnuts.
• 500 calories of Glazed Walnuts lack sufficient amounts of Potassium
• Both Glazed Walnuts as well as Raw Spanish Peanuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Glazed Walnuts have 3.4 times more Carbohydrate than Spanish Peanuts.
• While 500 kcal of Raw Spanish Peanuts contain 1.7 times more Saturated Fat, 2.3 times more Fiber and 2.8 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Spanish Peanuts offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Glazed Walnuts provide inadequate amounts of Fiber