Comparing Nutrients in 7 ounces Glazed Walnuts VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Glazed Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Energy	34.2% 992kcal	39% 1131kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	44% 14g	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	201% 34g	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	24% 31.4g	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	49.6% 19g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	198% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53% 0.69mg	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	119% 476μg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Spanish Peanuts	Recommended Dietary Allowance
Calcium	14% 141mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	NA	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	32% 2.56mg	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	NA	89% 373mg	420mg per day for Men 19-50 years
Manganese	NA	228% 5.24mg	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% 770mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	NA	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	NA	38.2% 4.2mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Spanish Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Glazed 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 Glazed Walnuts vs Spanish Peanuts:

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

Comparing minerals per 7 ounces for Glazed Walnuts vs Spanish Peanuts:

• 7 ounces of Glazed Walnuts have 20.3 times more Sodium than Spanish Peanuts.
• While 7 oz of Raw Spanish Peanuts contain 1.5 times more Calcium, 3 times more Iron and 3.2 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Glazed Walnuts have 3 times more Carbohydrate than Spanish Peanuts.
• While 7 oz of Raw Spanish Peanuts contain 1.4 times more Fat, 2 times more Saturated Fat, 2.6 times more Fiber and 3.2 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Spanish Peanuts offer comparable quantities of Energy per seven ounces.