Comparing Nutrients in 5 ounces Peanuts VS Glazed Walnuts

Macros Ratio

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

Macro Nutrients

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	27.7% 804kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	130% 22g	NA	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	52% 67.5g	130g per day for Men 19-50 years
Sugars	9.23% 6.7g	63% 45.6g	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	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	31.7% 12g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	65.3% 36.6g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	NA	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	85% 340μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	78.7% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	13% 130mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	NA	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	NA	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	NA	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	76% 533mg	NA	700mg per day for Men 19-50 years
Potassium	29.4% 999mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	42% 4.64mg	NA	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.24% 8.9g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 5 ounces for Peanuts vs Glazed Walnuts:

• Raw Peanuts have 1.3 times more Calcium, 3.6 times more Iron and 3 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 24.8 times more Sodium than Raw Peanuts.

Comparison of macro-nutrients per 5 ounces:

• Raw Peanuts have 1.4 times more Fat, 1.8 times more Saturated Fat, 2.4 times more Fiber and 3.1 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 3 times more Carbohydrate and 6.8 times more Sugars than Raw Peanuts.
• Both Raw Peanuts and Glazed Walnuts have similar amounts of Energy per 5 oz.
• Both Raw Peanuts as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.