Comparing Nutrients in 5 ounces Dry Roasted Walnuts with Salt VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	31.4% 911kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	88.7% 86g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	752% 12g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	298% 50.6g	58% 9.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	23% 30g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	4.83% 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	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	26.5% 10g	33% 12.5g	38g per day for Men 19-50 years
Protein	36% 20.3g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	16.6% 0.22mg	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	32.2% 129μg	26.6% 106μg	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	2.2% 2mg	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	8.5% 1.28mg	38.7% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	10% 101mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	78.6% 0.71mg	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	45.5% 3.64mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	34.4% 145mg	420mg per day for Men 19-50 years
Manganese	NA	63% 1.45mg	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	66.6% 466mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	60.8% 911mg	71% 1065mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.22g	1.6% 59.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dry Roasted Walnuts with Salt vs Boiled Peanuts with Salt:

• Dry Roasted Walnuts with Salt have 2 times more Vitamin B1, 4.7 times more Vitamin B2, 3.5 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 2.4 times more Vitamin B3 and 4.6 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dry Roasted Walnuts with Salt vs Boiled Peanuts with Salt:

• Dry Roasted Walnuts with Salt have 1.3 times more Calcium, 3 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.6 times more Zinc than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 9.5 times more Water than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Boiled Peanuts with Salt have similar amounts of Selenium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Walnuts with Salt have 2 times more Energy, 2.8 times more Fat, 1.8 times more Saturated Fat, 8493 times more Omega 3, 5.1 times more Omega 6 and 1.4 times more Sugars than Boiled Peanuts with Salt.
• Both Dry Roasted Walnuts with Salt and Boiled Peanuts with Salt have similar amounts of Carbohydrate, Fiber and Protein per 5 oz.
• Both Dry Roasted Walnuts with Salt as well as Boiled Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.