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Comparing Nutrients in 100 grams PeanutsVSWalnuts

Macros Ratio

ProteinsFatsCarbs

Peanuts
17%
73%
10%
Walnuts
9%
84%
7%
100 g ▼

Macro Nutrients

PeanutsvsWalnuts
19.6%
Energy
22.6%
567 kcalvs654 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
50.5%
Fat
67%
49 gvs65 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
46%
Protein
26.8%
26 gvs15 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
12%
Carbohydrate
10.5%
16 gvs13.7 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
6.5%
Sugars
3.6%
4.7 gvs2.6 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
22%
Fiber
17.6%
8.5 gvs6.7 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
19.6%
Saturated Fat
19%
6.28 gvs6.13 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0%
Omega 3
569%
0 gvs9.1 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
92%
Omega 6
224%
15.6 gvs38 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.18%
Water
0.11%
6.5 gvs4.07 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

PeanutsvsWalnuts
0%
Vitamin A
0.11%
0 μgvs1 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
53%
Thiamine
28%
0.64 mgvs0.34 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
10.8%
Vitamin B2
11.5%
0.14 mgvs0.15 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
75%
Vitamin B3
7.06%
12 mgvs1.13 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
27%
Vitamin B6
41.5%
0.35 mgvs0.54 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
1.44%
0 mgvs1.3 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
55.5%
Vitamin E
4.67%
8.33 mgvs0.7 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0%
Vitamin K
2.25%
0 μgvs2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
60%
Folate
24.5%
240 μgvs98 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

PeanutsvsWalnuts
9.2%
Calcium
9.8%
92 mgvs98 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
127%
Copper
178%
1.14 mgvs1.6 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
57.5%
Iron
36%
4.6 mgvs2.9 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
40%
Magnesium
37.6%
168 mgvs158 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
84%
Manganese
148%
1.93 mgvs3.4 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
53.7%
Phosphorus
49%
376 mgvs346 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
20.7%
Potassium
13%
705 mgvs441 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
13%
Selenium
8.9%
7.2 μgvs4.9 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
1.2%
Sodium
0.13%
18 mgvs2 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
29.7%
Zinc
28%
3.27 mgvs3.1 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Peanuts vs Walnuts:
Raw Peanuts have 1.9 times more Thiamine, 10.6 times more Vitamin B3, 11.9 times more Vitamin E and 2.4 times more Folate than English Walnuts. While English Walnuts contain 1.5 times more Vitamin B6 than Raw Peanuts. Both Raw Peanuts and English Walnuts have similar amounts of Vitamin B2 per 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:
Raw Peanuts have 1.7 times more Protein, 1.8 times more Sugars and 1.3 times more Fiber than English Walnuts. While English Walnuts contain 1.3 times more Fat and 2.4 times more Omega 6 than Raw Peanuts. Both Raw Peanuts and English Walnuts have similar amounts of Energy, Carbohydrate and Saturated Fat per 100 g.




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