Comparing Nutrients in 100 grams Walnuts VS Virginia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Virginia Peanuts	17%	72%	11%

Macro Nutrients

	Walnuts	Virginia Peanuts	Recommended Dietary Allowance
Energy	22.6% 654kcal	19.4% 563kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	50.3% 48.8g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	20% 6.43g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	86.2% 14.7g	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	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	5.45% 3.95g	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	22.4% 8.5g	38g per day for Men 19-50 years
Protein	27% 15.2g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Virginia Peanuts	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	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	77.3% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	26.6% 0.35mg	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	59.8% 239μg	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	43.7% 6.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Virginia Peanuts	Recommended Dietary Allowance
Calcium	9.8% 98mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	124% 1.1mg	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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	73.7% 1.7mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	20.3% 690mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	40.3% 4.43mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Virginia Peanuts per 100 g

Compare the macro and micronutrient content in 100 g of Walnuts versus 100 g of Virginia Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Walnuts vs Virginia Peanuts:

• 100 grams of Walnuts have 1.6 times more Vitamin B6 and more Vitamin K than Virginia Peanuts.
• While 100 g of Raw Virginia Peanuts contain 1.9 times more Vitamin B1, 11 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B9 and 9.4 times more Vitamin E than English Walnuts.
• Both Walnuts and Virginia Peanuts provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Virginia Peanuts have insufficient amounts of Vitamin K
• Both English Walnuts as well as Raw Virginia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Walnuts vs Virginia Peanuts:

• 100 grams of Walnuts have 1.4 times more Copper and 2 times more Manganese than Virginia Peanuts.
• While 100 g of Raw Virginia Peanuts contain 1.6 times more Potassium, 1.4 times more Selenium and 1.4 times more Zinc than English Walnuts.
• Both Walnuts and Virginia Peanuts contain similar levels of Calcium, Iron, Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Walnuts have 1.3 times more Fat, 477.9 times more Omega 3 and 2.6 times more Omega 6 than Virginia Peanuts.
• While 100 g of Raw Virginia Peanuts contain 1.5 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than English Walnuts.
• Both Walnuts and Virginia Peanuts offer comparable quantities of Energy, Saturated Fat and Carbohydrate per 100 grams.
• 100 grams of Virginia Peanuts provide inadequate amounts of Omega 3