Comparing Nutrients in 5 ounces Walnuts VS Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Valencia Peanuts	16%	70%	14%

Macro Nutrients

	Walnuts	Valencia Peanuts	Recommended Dietary Allowance
Energy	32% 927kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	69.5% 67.4g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	32.5% 10.4g	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	137% 23.4g	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	22.8% 29.6g	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	32.5% 12.3g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	63.5% 35.6g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Valencia 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	75.5% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	114% 18.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	51.3% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	37% 0.48mg	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	87% 349μg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Valencia Peanuts	Recommended Dietary Allowance
Calcium	14% 139mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	184% 1.66mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	122% 2.8mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.16% 6.04g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Valencia Peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Walnuts versus 5 oz of Valencia Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Walnuts have 1.6 times more Vitamin B6 than Valencia Peanuts.
• While 5 oz of Raw Valencia Peanuts contain 1.9 times more Vitamin B1, 2 times more Vitamin B2, 11.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.5 times more Vitamin B9 than English Walnuts.
• Both English Walnuts as well as Raw Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Walnuts vs Valencia Peanuts:

• 5 ounces of Walnuts have 1.6 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.7 times more Manganese and 1.3 times more Potassium than Valencia Peanuts.
• While 5 oz of Raw Valencia Peanuts contain 1.5 times more Selenium than English Walnuts.
• Both Walnuts and Valencia Peanuts contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Walnuts have 1.4 times more Fat, 908 times more Omega 3 and 2.3 times more Omega 6 than Valencia Peanuts.
• While 5 oz of Raw Valencia Peanuts contain 1.5 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than English Walnuts.
• Both Walnuts and Valencia Peanuts offer comparable quantities of Energy and Saturated Fat per five ounces.
• 5 ounces of Valencia Peanuts provide inadequate amounts of Omega 3