Comparing Nutrients in 7 ounces Walnuts VS Virginia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Virginia Peanuts	17%	72%	11%

Macro Nutrients

	Walnuts	Virginia Peanuts	Recommended Dietary Allowance
Energy	44.8% 1298kcal	38.5% 1117kcal	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	40% 12.8g	32g per day for Men 19-50 years
Omega 3	1126% 18g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	171% 29g	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	25.2% 33g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	11% 7.84g	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	44.4% 17g	38g per day for Men 19-50 years
Protein	54% 30.2g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Virginia 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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	153% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	70% 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% 474μg	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	86.8% 13mg	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	Virginia Peanuts	Recommended Dietary Allowance
Calcium	19.4% 194mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	245% 2.2mg	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	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	146% 3.37mg	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	108% 754mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Virginia Peanuts per 7 oz

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

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

• 7 ounces of Walnuts have 1.6 times more Vitamin B6 and more Vitamin K than Virginia Peanuts.
• While 7 oz of Raw Virginia Peanuts contain 1.9 times more Vitamin B1, 11 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B9 and 9.4 times more Vitamin E than English Walnuts.
• Both Walnuts and Virginia Peanuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Virginia Peanuts have insufficient amounts of Vitamin K
• Both English Walnuts as well as Raw Virginia 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 Virginia Peanuts:

• 7 ounces of Walnuts have 1.4 times more Copper and 2 times more Manganese than Virginia Peanuts.
• While 7 oz of Raw Virginia Peanuts contain 1.6 times more Potassium, 1.4 times more Selenium and 1.4 times more Zinc than English Walnuts.
• Both Walnuts and Virginia Peanuts contain similar levels of Calcium, Iron, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 1.3 times more Fat, 477.9 times more Omega 3 and 2.6 times more Omega 6 than Virginia Peanuts.
• While 7 oz of Raw Virginia Peanuts contain 1.5 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than English Walnuts.
• Both Walnuts and Virginia Peanuts offer comparable quantities of Energy, Saturated Fat and Carbohydrate per seven ounces.
• 7 ounces of Virginia Peanuts provide inadequate amounts of Omega 3