Comparing Nutrients in 100 grams Peanuts VS Dry Roasted Walnuts with Salt

Macros Ratio

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

Macro Nutrients

	Peanuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	19.6% 567kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	50.8% 49.2g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.28g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	531% 8.5g	1.6g per day for Men 19-50 years
Omega 6	92% 15.6g	210% 35.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	13.7% 18g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	4.92% 3.57g	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	22.4% 8.5g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	46% 26g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.4% 12mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	40.5% 0.53mg	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	60% 240μg	22.8% 91μg	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	1.56% 1.4mg	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	55.5% 8.33mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	9.2% 92mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	165% 1.5mg	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	57.3% 4.6mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	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	53.7% 376mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	20.7% 705mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Peanuts vs Dry Roasted Walnuts with Salt:

• Raw Peanuts have 1.2 times more Vitamin B1, 5.4 times more Vitamin B3, 2.6 times more Vitamin B9 and 9.3 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 2.2 times more Vitamin B2, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Peanuts.
• Both Raw Peanuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Peanuts vs Dry Roasted Walnuts with Salt:

• Raw Peanuts have 1.3 times more Calcium, 1.8 times more Iron, 1.5 times more Potassium and 1.4 times more Selenium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.3 times more Copper and 35.7 times more Sodium than Raw Peanuts.
• Both Raw Peanuts and Dry Roasted Walnuts with Salt have similar amounts of Magnesium, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Peanuts have 1.3 times more Sugars and 1.8 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 2831 times more Omega 3 and 2.3 times more Omega 6 than Raw Peanuts.
• Both Raw Peanuts and Dry Roasted Walnuts with Salt have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 100 g.
• Both Raw Peanuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.