Comparing Nutrients in 7 ounces Walnuts VS Spanish Peanuts

Macros Ratio

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

Macro Nutrients

	Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Energy	44.8% 1298kcal	39% 1131kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	44% 14g	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	201% 34g	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	24% 31.4g	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	49.6% 19g	38g per day for Men 19-50 years
Protein	54% 30.2g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Spanish Peanuts	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	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	198% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	53% 0.69mg	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	119% 476μg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Calcium	19.4% 194mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	198% 1.8mg	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	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	228% 5.24mg	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% 770mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	38.2% 4.2mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Spanish Peanuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Walnuts vs Spanish Peanuts:

• 7 ounces of Walnuts have 1.5 times more Vitamin B6 and more Vitamin K than Spanish Peanuts.
• While 7 oz of Raw Spanish Peanuts contain 2 times more Vitamin B1, 14.2 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.4 times more Vitamin B9 than English Walnuts.
• Both Walnuts and Spanish Peanuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Spanish Peanuts have insufficient amounts of Vitamin K
• Both English Walnuts as well as Raw Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Walnuts vs Spanish Peanuts:

• 7 ounces of Walnuts have 1.8 times more Copper, 1.3 times more Manganese and 1.5 times more Zinc than Spanish Peanuts.
• While 7 oz of Raw Spanish Peanuts contain 1.3 times more Iron, 1.7 times more Potassium and 1.5 times more Selenium than English Walnuts.
• Both Walnuts and Spanish Peanuts 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 Spanish Peanuts.
• While 7 oz of Raw Spanish Peanuts contain 1.4 times more Fiber and 1.7 times more Protein than English Walnuts.
• Both Walnuts and Spanish Peanuts offer comparable quantities of Energy, Saturated Fat and Carbohydrate per seven ounces.
• 7 ounces of Spanish Peanuts provide inadequate amounts of Omega 3