Comparing Nutrients in 5 ounces Walnuts VS Virginia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Virginia Peanuts	17%	72%	11%

Macro Nutrients

	Walnuts	Virginia Peanuts	Recommended Dietary Allowance
Energy	32% 927kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	71.2% 69g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	28.5% 9.12g	32g per day for Men 19-50 years
Omega 3	804% 13g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	122% 20.8g	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	18% 23.4g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	7.72% 5.6g	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	31.7% 12g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Virginia 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	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	110% 17.5mg	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	37.7% 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	84.7% 339μg	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	62% 9.3mg	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	Virginia Peanuts	Recommended Dietary Allowance
Calcium	14% 139mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	175% 1.58mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	105% 2.4mg	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	77% 539mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	28.8% 978mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	57% 6.28mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.26% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Virginia Peanuts per 5 oz

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

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

• 5 ounces of Walnuts have 1.6 times more Vitamin B6 and more Vitamin K than Virginia Peanuts.
• While 5 oz of Raw Virginia Peanuts contain 1.9 times more Vitamin B1, 11 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B9 and 9.4 times more Vitamin E than English Walnuts.
• Both Walnuts and Virginia Peanuts provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Virginia Peanuts have insufficient amounts of Vitamin K
• Both English Walnuts as well as Raw Virginia 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 Virginia Peanuts:

• 5 ounces of Walnuts have 1.4 times more Copper and 2 times more Manganese than Virginia Peanuts.
• While 5 oz of Raw Virginia Peanuts contain 1.6 times more Potassium, 1.4 times more Selenium and 1.4 times more Zinc than English Walnuts.
• Both Walnuts and Virginia Peanuts contain similar levels of Calcium, Iron, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Walnuts have 1.3 times more Fat, 477.9 times more Omega 3 and 2.6 times more Omega 6 than Virginia Peanuts.
• While 5 oz of Raw Virginia Peanuts contain 1.5 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than English Walnuts.
• Both Walnuts and Virginia Peanuts offer comparable quantities of Energy, Saturated Fat and Carbohydrate per five ounces.
• 5 ounces of Virginia Peanuts provide inadequate amounts of Omega 3