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

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Glazed Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	34.2% 992kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	NA	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	NA	176% 30g	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	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	88% 63.8g	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	NA	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	19% 7.14g	49% 18.7g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	70.4% 0.91mg	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	59.5% 238μg	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	1.76% 1.6mg	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	92% 13.8mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	14% 141mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	NA	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	32% 2.56mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	NA	83% 349mg	420mg per day for Men 19-50 years
Manganese	NA	159% 3.66mg	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	113% 788mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	NA	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.078% 2.88g	3700g per day for Men 19-50 years

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

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

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

• Glazed Walnuts have 1.4 times more Sodium than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 3.1 times more Potassium than Glazed Walnuts.
• Both Glazed Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Glazed Walnuts have 3.1 times more Carbohydrate and 7.7 times more Sugars than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.5 times more Fat, 2.4 times more Saturated Fat, 2.6 times more Fiber and 3.4 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Energy per 7 oz.
• Both Glazed Walnuts as well as Oil-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.