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

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Glazed Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	34.2% 992kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	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	72.6% 94g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	88% 63.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	46.5% 17.7g	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 Spanish 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	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39% 0.51mg	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	62.5% 250μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	14% 141mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	NA	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	32% 2.56mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	NA	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	NA	203% 4.67mg	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	110% 768mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	NA	27% 15μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	57.3% 859mg	1500mg per day for Men 19-50 years
Zinc	NA	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.095% 3.53g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Glazed 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 Glazed Walnuts vs Oil-roasted Spanish Peanuts with Salt:

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

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

• 7 oz of Oil-roasted Spanish Peanuts with Salt contain 1.4 times more Calcium, 1.8 times more Iron and 3.3 times more Potassium than Glazed Walnuts.
• Both Glazed Walnuts and Oil-roasted Spanish Peanuts with Salt contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Glazed Walnuts have 2.7 times more Carbohydrate than Oil-roasted Spanish Peanuts with Salt.
• While 7 oz of Oil-roasted Spanish Peanuts with Salt contain 1.4 times more Fat, 2.1 times more Saturated Fat, 2.5 times more Fiber and 3.4 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Energy per seven ounces.