Comparing Nutrients in 7 ounces Oil-roasted Peanuts with Dalt VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	41% 1189kcal	44% 1276kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	33.2% 10.6g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1053% 17g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	417% 71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.3g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	9.77% 7.1g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	37% 14g	38g per day for Men 19-50 years
Protein	99% 55.6g	50.6% 28.4g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	80.3% 1.04mg	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	59.5% 238μg	45% 181μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	92% 13.8mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Peanuts with Dalt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	328% 2.95mg	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	37.7% 3mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	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	113% 788mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	42.3% 635mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	53.8% 5.9mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.24% 8.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Peanuts with Dalt VS Dry Roasted Walnuts with Salt per 7 oz

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

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

• 7 ounces of Oil-roasted Peanuts with Dalt have 6.2 times more Vitamin B3, 1.3 times more Vitamin B9 and 7.7 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 6.1 times more Vitamin B1, 3.3 times more Vitamin B2 and more Vitamin K than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin K
• Both Oil-roasted Peanuts with Salt as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil-roasted Peanuts with Dalt vs Dry Roasted Walnuts with Salt:

• 7 ounces of Oil-roasted Peanuts with Dalt have 1.2 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 2.8 times more Copper, 1.7 times more Iron, 1.5 times more Selenium and 2 times more Sodium than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Dry Roasted Walnuts with Salt contain similar levels of Calcium, Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil-roasted Peanuts with Dalt have 1.6 times more Saturated Fat, 1.3 times more Fiber and 2 times more Protein than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 223.5 times more Omega 3 and 2.4 times more Omega 6 than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per seven ounces.