Comparing Nutrients in 5 ounces Walnuts VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Walnuts	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	32% 927kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	804% 13g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	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	15% 19.4g	23% 30g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	33% 12.5g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	40.3% 0.48mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	38.7% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	51.6% 4.12mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	34.4% 145mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	63% 1.45mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	71% 1065mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	1.6% 59.2g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 3.5 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 4.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 5.9 times more Vitamin E than English Walnuts.
• Both English Walnuts 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 Walnuts vs Boiled Peanuts with Salt:

• English Walnuts have 1.8 times more Calcium, 3.2 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 3.3 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 375.5 times more Sodium and 10.3 times more Water than English Walnuts.
• Both English Walnuts and Boiled Peanuts with Salt have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• English Walnuts have 2.1 times more Energy, 3 times more Fat, 2 times more Saturated Fat, 9080 times more Omega 3 and 5.5 times more Omega 6 than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.6 times more Carbohydrate and 1.3 times more Fiber than English Walnuts.
• Both English Walnuts and Boiled Peanuts with Salt have similar amounts of Sugars and Protein per 5 oz.
• Both English Walnuts as well as Boiled Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.