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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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