Comparing Nutrients in 7 ounces Walnuts VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	44.8% 1298kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	1126% 18g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	11.4% 8.3g	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	0.25% 0.18g	0.22% 0.16g	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	% 0.16g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 4.82g	% 8g	g per day for Men 19-50 years
Fiber	35% 13.3g	49% 18.7g	38g per day for Men 19-50 years
Protein	54% 30.2g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	70.4% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	59.5% 238μg	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	2.87% 2.58mg	1.76% 1.6mg	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	9.26% 1.4mg	92% 13.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	19.4% 194mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	118% 1.06mg	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	72% 5.77mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	159% 3.66mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	113% 788mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.078% 2.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Walnuts vs Oil-roasted Peanuts with Dalt:

• English Walnuts have 4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 12.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 9.9 times more Vitamin E than English Walnuts.
• Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both English Walnuts as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Walnuts vs Oil-roasted Peanuts with Dalt:

• English Walnuts have 1.6 times more Calcium, 3 times more Copper, 1.9 times more Iron, 1.9 times more Manganese and 1.5 times more Selenium than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.6 times more Potassium and 160 times more Sodium than English Walnuts.
• Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Magnesium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• English Walnuts have 1.2 times more Fat, 238.9 times more Omega 3 and 2.5 times more Omega 6 than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.4 times more Saturated Fat, 1.6 times more Sugars, 1.4 times more Fiber and 1.8 times more Protein than English Walnuts.
• Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Energy and Carbohydrate per 7 oz.
• Both English Walnuts as well as Oil-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.