Comparing Nutrients in 300 calories WalnutsVS Boiled Peanuts with Salt

Weight per 300 calories

Walnuts

46g

Boiled Peanuts with Salt

94g

Walnuts have 2.1 times more energy per 100g than Boiled Peanuts with Salt. It has very high energy density when compared to other foods. Boiled Peanuts with Salt having high energy density.

Which food has more nutrients per 300 calories - Walnuts or Boiled Peanuts with Salt?

Macros Ratio

Protein Fat Carbs

Walnuts

84%

Boiled Peanuts with Salt

16%

59%

25%

300 kcal ▼

Macro Nutrients

Walnutsvs Boiled Peanuts with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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31%30g

Fat

21.4%20.8g

30 gvs20.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.8%2.8g

Saturated Fat

9%2.9g

2.8 gvs2.9 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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260%4.17g

Omega 3

0.059%0.001g

4.17 gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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103%17.5g

Omega 6

38.6%6.56g

17.5 gvs6.56 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.84%6.3g

Carbohydrate

15.4%20g

6.3 gvs20 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.65%1.2g

Sugars

3.2%2.33g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.2 gvs2.33 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.057%0.041g

Fructose

≤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]

0.041 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.037g

Glucose

0.037 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.1g

Sucrose

1.1 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.1%3.07g

Fiber

22%8.3g

3.07 gvs8.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12.5%7g

Protein

22.7%12.7g

7 gvs12.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Walnutsvs Boiled Peanuts with Salt

0.051%0.46μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.46 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg

Vitamin B1

20.4%0.24mg

Thiamine

0.16 mgvs0.24 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.3%0.069mg

Vitamin B2

4.57%0.059mg

Riboflavin

0.069 mgvs0.059 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.23%0.52mg

Vitamin B3

31%4.96mg

Niacin, nicotinic acid, niacinamide

0.52 mgvs4.96 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.23%0.26mg

Vitamin B5

15.6%0.78mg

Pantothenic acid

0.26 mgvs0.78 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg

Vitamin B6

11%0.14mg

Pyridoxine

0.25 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.5%7.94μg

Vitamin B7

Biotin

7.94 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.2%45μg

Vitamin B9

17.7%70.8μg

Folates and Folic Acid

45 μgvs70.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.66%0.6mg

Vitamin C

0%0mg

Ascorbic acid

0.6 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.14%0.32mg

Vitamin E

25.8%3.87mg

Tocopherols and Tocotrienols

0.32 mgvs3.87 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.03%1.24μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.24 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Walnutsvs Boiled Peanuts with Salt

4.5%45mg

Calcium

5.2%52mg

45 mgvs52 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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81%0.73mg

Copper

52.3%0.47mg

0.73 mgvs0.47 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16.7%1.33mg

Iron

12%0.95mg

1.33 mgvs0.95 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.3%72.5mg

Magnesium

23%96mg

72.5 mgvs96 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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68%1.57mg

Manganese

42%0.97mg

1.57 mgvs0.97 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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21.4%9.63μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

9.63 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22.7%159mg

Phosphorus

26.7%187mg

159 mgvs187 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.95%202mg

Potassium

5%170mg

202 mgvs170 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.1%2.25μg

Selenium

7.55%4.15μg

2.25 μgvs4.15 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.061%0.92mg

Sodium

47.2%708mg

0.92 mgvs708 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13%1.4mg

Zinc

15.7%1.73mg

1.4 mgvs1.73 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.05%1.87g

Water

1.07%39.4g

1.87 gvs39.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Walnuts vs Boiled Peanuts with Salt:

English Walnuts have 1.7 times more Vitamin B6 than Boiled Peanuts with Salt.
While Boiled Peanuts with Salt contain 1.6 times more Vitamin B1, 9.6 times more Vitamin B3, 3 times more Vitamin B5, 1.6 times more Vitamin B9 and 12 times more Vitamin E than English Walnuts.
Both English Walnuts and Boiled Peanuts with Salt have similar amounts of Vitamin B2 per 300 kcal.
Both English Walnuts as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Walnuts vs Boiled Peanuts with Salt:

English Walnuts have 1.5 times more Copper, 1.4 times more Iron and 1.6 times more Manganese than Boiled Peanuts with Salt.
While Boiled Peanuts with Salt contain 1.3 times more Magnesium, 1.8 times more Selenium and 772.3 times more Sodium than English Walnuts.
Both English Walnuts and Boiled Peanuts with Salt have similar amounts of Calcium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

English Walnuts have 1.4 times more Fat, 4415 times more Omega 3 and 2.7 times more Omega 6 than Boiled Peanuts with Salt.
While Boiled Peanuts with Salt contain 3.2 times more Carbohydrate, 1.9 times more Sugars, 2.7 times more Fiber and 1.8 times more Protein than English Walnuts.
Both English Walnuts and Boiled Peanuts with Salt have similar amounts of Energy and Saturated Fat per 300 kcal.
Both English Walnuts as well as Boiled Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

WalnutsVS Glazed WalnutsBoiled Peanuts with SaltVS Glazed WalnutsWalnutsVS Oil-roasted Peanuts with DaltBoiled Peanuts with SaltVS Oil-roasted Peanuts with Dalt

Compare Foods

Comparing Nutrients in 300 calories WalnutsVS Boiled Peanuts with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Walnuts or Boiled Peanuts with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: