Comparing Nutrients in 5 ounces Glazed Walnuts VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Glazed Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Energy	24.4% 709kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	31.4% 10g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	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	52% 67.5g	17.3% 22.4g	130g per day for Men 19-50 years
Sugars	63% 45.6g	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	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	13.4% 5.1g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	21% 11.7g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	38% 0.49mg	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	NA	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Calcium	10% 101mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	NA	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	23% 1.83mg	69.3% 5.54mg	8mg per day for Men 19-50 years
Magnesium	NA	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	NA	163% 3.74mg	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	NA	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	31% 1055mg	3400mg per day for Men 19-50 years
Selenium	NA	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	42% 632mg	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	NA	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.24% 9.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Spanish Peanuts per 5 oz

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

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

• Both Glazed Walnuts and Raw Spanish Peanuts have similar amounts of vitamins per 5 oz
• Both Glazed Walnuts as well as Raw Spanish Peanuts have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Glazed Walnuts vs Spanish Peanuts:

• 5 ounces of Glazed Walnuts have 20.3 times more Sodium than Spanish Peanuts.
• While 5 oz of Raw Spanish Peanuts contain 1.5 times more Calcium, 3 times more Iron and 3.2 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Glazed Walnuts have 3 times more Carbohydrate than Spanish Peanuts.
• While 5 oz of Raw Spanish Peanuts contain 1.4 times more Fat, 2 times more Saturated Fat, 2.6 times more Fiber and 3.2 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Spanish Peanuts offer comparable quantities of Energy per five ounces.