Comparing Nutrients in 5 ounces Walnuts VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Energy	32% 927kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	31.4% 10g	32g per day for Men 19-50 years
Omega 3	804% 13g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	143% 24.4g	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	17.3% 22.4g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	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	35.4% 13.5g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Spanish Peanuts	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	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	38% 0.49mg	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	85% 340μg	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	NA	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	Spanish Peanuts	Recommended Dietary Allowance
Calcium	14% 139mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	142% 1.28mg	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	69.3% 5.54mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	163% 3.74mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	31% 1055mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.24% 9.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Walnuts vs Spanish Peanuts:

• English Walnuts have 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Spanish Peanuts.
• While Raw Spanish Peanuts contain 2 times more Vitamin B1, 14.2 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.4 times more Vitamin B9 than English Walnuts.
• Both English Walnuts and Raw Spanish Peanuts have similar amounts of Vitamin B2 per 5 oz.
• Both English Walnuts as well as Raw Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Walnuts vs Spanish Peanuts:

• English Walnuts have 1.8 times more Copper, 1.3 times more Manganese and 1.5 times more Zinc than Raw Spanish Peanuts.
• While Raw Spanish Peanuts contain 1.3 times more Iron, 1.7 times more Potassium, 1.5 times more Selenium and 11 times more Sodium than English Walnuts.
• Both English Walnuts and Raw Spanish Peanuts have similar amounts of Calcium, Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• English Walnuts have 1.3 times more Fat, 908 times more Omega 3 and 2.2 times more Omega 6 than Raw Spanish Peanuts.
• While Raw Spanish Peanuts contain 1.4 times more Fiber and 1.7 times more Protein than English Walnuts.
• Both English Walnuts and Raw Spanish Peanuts have similar amounts of Energy, Saturated Fat and Carbohydrate per 5 oz.
• Both English Walnuts as well as Raw Spanish Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.