Comparing Nutrients in 7 ounces Peanuts VS Glazed Walnuts

Macros Ratio

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

Macro Nutrients

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	38.8% 1125kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	182% 31g	NA	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	72.6% 94g	130g per day for Men 19-50 years
Sugars	13% 9.37g	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	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	44.4% 17g	19% 7.14g	38g per day for Men 19-50 years
Protein	91% 51g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	119% 476μg	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	110% 16.5mg	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

	Peanuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	18.3% 183mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	NA	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	NA	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	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	107% 746mg	NA	700mg per day for Men 19-50 years
Potassium	41% 1399mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	NA	11mg per day for Men 19-50 years
Water	0.35% 13g	0.34% 12.5g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 7 ounces for Peanuts vs Glazed Walnuts:

• Raw Peanuts have 1.3 times more Calcium, 3.6 times more Iron and 3 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 24.8 times more Sodium than Raw Peanuts.

Comparison of macro-nutrients per 7 ounces:

• Raw Peanuts have 1.4 times more Fat, 1.8 times more Saturated Fat, 2.4 times more Fiber and 3.1 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 3 times more Carbohydrate and 6.8 times more Sugars than Raw Peanuts.
• Both Raw Peanuts and Glazed Walnuts have similar amounts of Energy per 7 oz.
• Both Raw Peanuts as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.