Comparing Nutrients in 7 ounces Glazed Walnuts VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Glazed Walnuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	34.2% 992kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	NA	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.6% 94g	32.5% 42g	130g per day for Men 19-50 years
Sugars	88% 63.8g	13.4% 9.72g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.72g	g per day for Men 19-50 years
Fiber	19% 7.14g	44% 16.7g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	71% 0.92mg	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	NA	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	65.2% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	14% 141mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	NA	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.8μg	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	32% 2.56mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	NA	84% 353mg	420mg per day for Men 19-50 years
Manganese	NA	154% 3.54mg	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	NA	103% 720mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	NA	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	54.2% 814mg	1500mg per day for Men 19-50 years
Zinc	NA	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Roasted Peanuts with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Glazed Walnuts vs Roasted Peanuts with Salt:

• Both Glazed Walnuts and Dry-roasted Peanuts with Salt have similar amounts of vitamins per 7 oz
• Both Glazed Walnuts as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Glazed Walnuts vs Roasted Peanuts with Salt:

• 7 ounces of Glazed Walnuts have 1.2 times more Calcium than Roasted Peanuts with Salt.
• While 7 oz of Dry-roasted Peanuts with Salt contain 2.7 times more Potassium than Glazed Walnuts.
• Both Glazed Walnuts and Roasted Peanuts with Salt contain similar levels of Iron and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Glazed Walnuts have 2.2 times more Carbohydrate and 6.6 times more Sugars than Roasted Peanuts with Salt.
• While 7 oz of Dry-roasted Peanuts with Salt contain 1.4 times more Fat, 2.2 times more Saturated Fat, 2.3 times more Fiber and 2.9 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Roasted Peanuts with Salt offer comparable quantities of Energy per seven ounces.