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

Weight per 500 calories

• Oil-roasted Peanuts with Dalt: 83.5g
• Dry Roasted Walnuts with Salt: 77.8g

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

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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45% 44g	48.7% 47.2g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.22g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	74.2% 12.6g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	10.7% 14g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	3.83% 2.78g	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	0.092% 0.067g	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	% 0.067g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	20.6% 7.85g	14.5% 5.52g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.086% 0.78μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	10.8% 1.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	31.5% 0.41mg	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	25% 100μg	17.7% 70.8μg	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	0.74% 0.67mg	1.2% 1.1mg	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	38.6% 5.8mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.14% 2.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Peanuts with Dalt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	5.52% 55.2mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	128% 1.16mg	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% 1.27mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	NA	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	47.3% 331mg	36.5% 256mg	700mg per day for Men 19-50 years
Potassium	18% 606mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	7.07% 3.9μg	55μg per day for Men 19-50 years
Sodium	18% 267mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.092% 3.4g	3700g per day for Men 19-50 years

Oil-roasted Peanuts With Dalt VS Dry Roasted Walnuts With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Oil-roasted Peanuts with Dalt have 6.7 times more Vitamin B3, 1.4 times more Vitamin B9 and 8.3 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While 500 kcal of Dry Roasted Walnuts with Salt contain 5.7 times more Vitamin B1 and 3.1 times more Vitamin B2 than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin B1 and Vitamin B2
• 500 calories of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin E
• Both Oil-roasted Peanuts with Salt as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Oil-roasted Peanuts with Dalt have 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Dry Roasted Walnuts with Salt.
• While 500 kcal of Dry Roasted Walnuts with Salt contain 2.6 times more Copper, 1.6 times more Iron and 1.9 times more Sodium than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Dry Roasted Walnuts with Salt contain similar levels of Zinc per 500 calories.
• Both Oil-roasted Peanuts with Salt as well as Dry Roasted Walnuts with Salt lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil-roasted Peanuts with Dalt have 1.7 times more Saturated Fat, 1.4 times more Fiber and 2.1 times more Protein than Dry Roasted Walnuts with Salt.
• While 500 kcal of Dry Roasted Walnuts with Salt contain 208.2 times more Omega 3 and 2.2 times more Omega 6 than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Dry Roasted Walnuts with Salt offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Oil-roasted Peanuts with Dalt provide inadequate amounts of Omega 3 and Carbohydrate