Comparing Nutrients in 5 ounces Peanuts VS Walnuts

Macros Ratio

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

Macro Nutrients

	Peanuts	Walnuts	Recommended Dietary Allowance
Energy	27.7% 804kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	318% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	15% 19.4g	130g per day for Men 19-50 years
Sugars	9.23% 6.7g	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	31.7% 12g	25% 9.5g	38g per day for Men 19-50 years
Protein	65.3% 36.6g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	81.7% 24.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	34.7% 139μg	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	0% 0mg	2.05% 1.84mg	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	78.7% 12mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Walnuts	Recommended Dietary Allowance
Calcium	13% 130mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	250% 2.25mg	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	81% 6.5mg	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	210% 4.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	66% 29.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	76% 533mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	29.4% 999mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	42% 4.64mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.16% 5.77g	3700g per day for Men 19-50 years

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

• Raw Peanuts have 1.9 times more Vitamin B1, 10.7 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B9 and 11.9 times more Vitamin E than English Walnuts.
• While English Walnuts contain 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Peanuts vs Walnuts:

• Raw Peanuts have 1.6 times more Iron, 1.6 times more Potassium, 1.5 times more Selenium and 9 times more Sodium than English Walnuts.
• While English Walnuts contain 1.4 times more Copper and 1.8 times more Manganese than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Peanuts have 1.8 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than English Walnuts.
• While English Walnuts contain 1.3 times more Fat, 3026.7 times more Omega 3 and 2.4 times more Omega 6 than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Energy, Saturated Fat and Carbohydrate per 5 oz.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.