Comparing Nutrients in 7 ounces Peanuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Walnuts	9%	84%	7%

Macro Nutrients

	Peanuts	Walnuts	Recommended Dietary Allowance
Energy	38.8% 1125kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	38% 12g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	445% 75.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	21% 27.2g	130g per day for Men 19-50 years
Sugars	13% 9.37g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.82g	g per day for Men 19-50 years
Fiber	44.4% 17g	35% 13.3g	38g per day for Men 19-50 years
Protein	91% 51g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	119% 476μg	48.6% 194μg	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	0% 0mg	2.87% 2.58mg	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	110% 16.5mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Walnuts	Recommended Dietary Allowance
Calcium	18.3% 183mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	350% 3.15mg	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	114% 9.1mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	107% 746mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	41% 1399mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.22% 8.08g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Peanuts vs Walnuts:

• Raw Peanuts have 1.9 times more Vitamin B1, 10.7 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B9 and 11.9 times more Vitamin E than English Walnuts.
• While English Walnuts contain 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Peanuts vs Walnuts:

• Raw Peanuts have 1.6 times more Iron, 1.6 times more Potassium, 1.5 times more Selenium and 9 times more Sodium than English Walnuts.
• While English Walnuts contain 1.4 times more Copper and 1.8 times more Manganese than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Peanuts have 1.8 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than English Walnuts.
• While English Walnuts contain 1.3 times more Fat, 3026.7 times more Omega 3 and 2.4 times more Omega 6 than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Energy, Saturated Fat and Carbohydrate per 7 oz.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.