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

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	44.8% 1298kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	47% 15g	32g per day for Men 19-50 years
Omega 3	1126% 18g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	198% 33.7g	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	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.82g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	46.5% 17.7g	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 Spanish Peanuts with Salt	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	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	39% 0.51mg	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	62.5% 250μg	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	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	9.26% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	19.4% 194mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	146% 1.3mg	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	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	203% 4.67mg	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	110% 768mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	57.3% 859mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.095% 3.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Oil-roasted Spanish Peanuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Walnuts versus 7 oz of Oil-roasted Spanish Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Walnuts have 1.8 times more Vitamin B2 and 2.1 times more Vitamin B6 than Oil-roasted Spanish Peanuts with Salt.
• While 7 oz of Oil-roasted Spanish Peanuts with Salt contain 13.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt provide similar amounts of Vitamin B1 per seven ounces.
• Both English Walnuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Walnuts have 2.4 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 1.5 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 7 oz of Oil-roasted Spanish Peanuts with Salt contain 1.8 times more Potassium, 1.5 times more Selenium and 216.5 times more Sodium than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt contain similar levels of Calcium, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 1.3 times more Fat, 908 times more Omega 3 and 2.2 times more Omega 6 than Oil-roasted Spanish Peanuts with Salt.
• While 7 oz of Oil-roasted Spanish Peanuts with Salt contain 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Energy and Saturated Fat per seven ounces.
• 7 ounces of Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3