Comparing Nutrients in 100 grams Walnuts VS Oil-roasted Spanish Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	22.6% 654kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	23.6% 7.56g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	13.4% 17.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	NA	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	0.12% 0.09g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 2.43g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	27% 15.2g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57.7% 17.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	31.5% 126μg	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	1.44% 1.3mg	0% 0mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	9.8% 98mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	73.4% 0.66mg	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	36.4% 2.9mg	28.5% 2.28mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	102% 2.36mg	2.3mg per day for Men 19-50 years
Molybdenum	46.7% 21μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.048% 1.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Oil-roasted Spanish Peanuts with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Walnuts versus 100 g of Oil-roasted Spanish Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Walnuts vs Oil-roasted Spanish Peanuts with Salt:

• 100 grams of Walnuts have 1.8 times more Vitamin B2 and 2.1 times more Vitamin B6 than Oil-roasted Spanish Peanuts with Salt.
• While 100 g of Oil-roasted Spanish Peanuts with Salt contain 13.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt provide similar amounts of Vitamin B1 per 100 grams.
• Both English Walnuts as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Walnuts vs Oil-roasted Spanish Peanuts with Salt:

• 100 grams of Walnuts have 2.4 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 1.5 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
• While 100 g of Oil-roasted Spanish Peanuts with Salt contain 1.8 times more Potassium, 1.5 times more Selenium and 216.5 times more Sodium than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt contain similar levels of Calcium, Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Walnuts have 1.3 times more Fat, 908 times more Omega 3 and 2.2 times more Omega 6 than Oil-roasted Spanish Peanuts with Salt.
• While 100 g of Oil-roasted Spanish Peanuts with Salt contain 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than English Walnuts.
• Both Walnuts and Oil-roasted Spanish Peanuts with Salt offer comparable quantities of Energy and Saturated Fat per 100 grams.
• 100 grams of Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3