Comparing Nutrients in 300 calories WalnutsVS Oil-roasted Peanuts with Dalt

Weight per 300 calories

Walnuts

46g

Oil-roasted Peanuts with Dalt

50g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Walnuts or Oil-roasted Peanuts with Dalt?

Macros Ratio

Protein Fat Carbs

Walnuts

84%

Oil-roasted Peanuts with Dalt

17%

73%

10%

300 kcal ▼

Macro Nutrients

Walnutsvs Oil-roasted Peanuts with Dalt

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

27%26.3g

30 gvs26.3 g

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

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8.8%2.8g

Saturated Fat

13.5%4.33g

2.8 gvs4.33 g

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

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260%4.17g

Omega 3

1.2%0.019g

4.17 gvs0.019 g

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

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103%17.5g

Omega 6

44.5%7.57g

17.5 gvs7.57 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

5.88%7.64g

6.3 gvs7.64 g

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

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1.65%1.2g

Sugars

2.9%2.1g

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

1.2 gvs2.1 g

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

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0.057%0.041g

Fructose

0.055%0.04g

≤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 gvs0.04 g

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

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%0.037g

Glucose

%0.04g

0.037 gvs0.04 g

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

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%1.1g

Sucrose

%2g

1.1 gvs2 g

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

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8.1%3.07g

Fiber

12.4%4.7g

3.07 gvs4.7 g

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

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12.5%7g

Protein

25%14g

7 gvs14 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 Oil-roasted Peanuts with Dalt

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

3.55%0.043mg

Thiamine

0.16 mgvs0.043 mg

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

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5.3%0.069mg

Vitamin B2

3.43%0.045mg

Riboflavin

0.069 mgvs0.045 mg

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

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3.23%0.52mg

Vitamin B3

43.3%6.92mg

Niacin, nicotinic acid, niacinamide

0.52 mgvs6.92 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

5.23%0.26mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.26 mgvs0.6 mg

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

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19%0.25mg

Vitamin B6

17.8%0.23mg

Pyridoxine

0.25 mgvs0.23 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

15%60μg

Folates and Folic Acid

45 μgvs60 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

0.45%0.4mg

Ascorbic acid

0.6 mgvs0.4 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

23%3.48mg

Tocopherols and Tocotrienols

0.32 mgvs3.48 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 Oil-roasted Peanuts with Dalt

4.5%45mg

Calcium

3.06%30.6mg

45 mgvs30.6 mg

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

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81%0.73mg

Copper

29.7%0.27mg

0.73 mgvs0.27 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

9.5%0.76mg

1.33 mgvs0.76 mg

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

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17.3%72.5mg

Magnesium

21%88mg

72.5 mgvs88 mg

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

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68%1.57mg

Manganese

40%0.92mg

1.57 mgvs0.92 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

28.4%199mg

159 mgvs199 mg

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

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5.95%202mg

Potassium

10.7%364mg

202 mgvs364 mg

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

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4.1%2.25μg

Selenium

3%1.65μg

2.25 μgvs1.65 μg

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

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0.061%0.92mg

Sodium

10.7%160mg

0.92 mgvs160 mg

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

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13%1.4mg

Zinc

15%1.64mg

1.4 mgvs1.64 mg

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

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0.05%1.87g

Water

0.02%0.73g

1.87 gvs0.73 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 Oil-roasted Peanuts with Dalt:

English Walnuts have 3.7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Oil-roasted Peanuts with Salt.
While Oil-roasted Peanuts with Salt contain 13.4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 10.8 times more Vitamin E than English Walnuts.
Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Vitamin B6 per 300 kcal.
Both English Walnuts as well as Oil-roasted 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 Oil-roasted Peanuts with Dalt:

English Walnuts have 1.5 times more Calcium, 2.7 times more Copper, 1.8 times more Iron, 1.7 times more Manganese and 1.4 times more Selenium than Oil-roasted Peanuts with Salt.
While Oil-roasted Peanuts with Salt contain 1.3 times more Phosphorus, 1.8 times more Potassium and 174.7 times more Sodium than English Walnuts.
Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

English Walnuts have 218.9 times more Omega 3 and 2.3 times more Omega 6 than Oil-roasted Peanuts with Salt.
While Oil-roasted Peanuts with Salt contain 1.5 times more Saturated Fat, 1.5 times more Fiber and 2 times more Protein than English Walnuts.
Both English Walnuts and Oil-roasted Peanuts with Salt have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
Both English Walnuts as well as Oil-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

WalnutsVS Glazed WalnutsOil-roasted Peanuts with DaltVS Glazed WalnutsWalnutsVS Roasted Peanuts with SaltOil-roasted Peanuts with DaltVS Roasted Peanuts with Salt

Compare Foods

Comparing Nutrients in 300 calories WalnutsVS Oil-roasted Peanuts with Dalt

Weight per 300 calories

Which food has more nutrients per 300 calories - Walnuts or Oil-roasted Peanuts with Dalt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: