Comparing Nutrients in 7 ounces Glazed Walnuts VS Virginia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Virginia Peanuts	17%	72%	11%

Macro Nutrients

	Glazed Walnuts	Virginia Peanuts	Recommended Dietary Allowance
Energy	34.2% 992kcal	38.5% 1117kcal	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	40% 12.8g	32g per day for Men 19-50 years
Omega 3	NA	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	171% 29g	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	25.2% 33g	130g per day for Men 19-50 years
Sugars	88% 63.8g	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	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	44.4% 17g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Virginia Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	153% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70% 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% 474μg	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	86.8% 13mg	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	Virginia Peanuts	Recommended Dietary Allowance
Calcium	14% 141mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	NA	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	32% 2.56mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	NA	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	NA	146% 3.37mg	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	108% 754mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	NA	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Virginia Peanuts per 7 oz

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

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

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

• 7 ounces of Glazed Walnuts have 44.6 times more Sodium than Virginia Peanuts.
• While 7 oz of Raw Virginia Peanuts contain 1.3 times more Calcium, 2 times more Iron and 3 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Glazed Walnuts have 2.9 times more Carbohydrate and 8.1 times more Sugars than Virginia Peanuts.
• While 7 oz of Raw Virginia Peanuts contain 1.4 times more Fat, 1.8 times more Saturated Fat, 2.4 times more Fiber and 3 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Virginia Peanuts offer comparable quantities of Energy per seven ounces.