Comparing Nutrients in 300 calories PeanutsVS Dry Roasted Walnuts with Salt

Weight per 300 calories

Peanuts

53g

Dry Roasted Walnuts with Salt

46.7g

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

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

Macros Ratio

Protein Fat Carbs

Peanuts

17%

73%

10%

Dry Roasted Walnuts with Salt

81%

11%

300 kcal ▼

Macro Nutrients

Peanutsvs Dry Roasted Walnuts 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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27%26g

Fat

29.2%28.3g

26 gvs28.3 g

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

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10.4%3.32g

Saturated Fat

7.8%2.5g

3.32 gvs2.5 g

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

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0.099%0.002g

Omega 3

248%3.96g

0.002 gvs3.96 g

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

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48.4%8.23g

Omega 6

98%16.7g

8.23 gvs16.7 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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6.56%8.53g

Carbohydrate

6.4%8.33g

8.53 gvs8.33 g

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

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3.44%2.5g

Sugars

2.3%1.67g

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

2.5 gvs1.67 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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12%4.5g

Fiber

8.7%3.3g

4.5 gvs3.3 g

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

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24.4%13.7g

Protein

12%6.67g

13.7 gvs6.67 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Peanutsvs Dry Roasted Walnuts with Salt

0%0μg

Vitamin A

0.052%0.47μg

RAE, retinol activity equivalents

0 μgvs0.47 μg

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

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28.2%0.34mg

Vitamin B1

20.3%0.24mg

Thiamine

0.34 mgvs0.24 mg

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

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5.5%0.071mg

Vitamin B2

10.7%0.14mg

Riboflavin

0.071 mgvs0.14 mg

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

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40%6.4mg

Vitamin B3

6.46%1.03mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs1.03 mg

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

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18.7%0.94mg

Vitamin B5

Pantothenic acid

0.94 mgvsNA mg

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

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14%0.18mg

Vitamin B6

19%0.25mg

Pyridoxine

0.18 mgvs0.25 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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31.7%127μg

Vitamin B9

10.6%42.5μg

Folates and Folic Acid

127 μgvs42.5 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%0mg

Vitamin C

0.73%0.65mg

Ascorbic acid

0 mgvs0.65 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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29.4%4.4mg

Vitamin E

2.8%0.42mg

Tocopherols and Tocotrienols

4.4 mgvs0.42 mg

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

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0%0μg

Vitamin K

1.3%1.54μg

Phytomenadione or phylloquinone

0 μgvs1.54 μg

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

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Minerals

Peanutsvs Dry Roasted Walnuts with Salt

4.87%48.7mg

Calcium

3.3%33mg

48.7 mgvs33 mg

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

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67.3%0.61mg

Copper

77%0.69mg

0.61 mgvs0.69 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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30.3%2.42mg

Iron

15%1.2mg

2.42 mgvs1.2 mg

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

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21%89mg

Magnesium

16.8%70.5mg

89 mgvs70.5 mg

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

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44.5%1.02mg

Manganese

1.02 mgvsNA mg

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

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Molybdenum

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

NA μgvsNA μg

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

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28.4%199mg

Phosphorus

22%153mg

199 mgvs153 mg

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

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11%373mg

Potassium

6.3%214mg

373 mgvs214 mg

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

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6.93%3.8μg

Selenium

4.24%2.33μg

3.8 μgvs2.33 μg

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

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0.63%9.52mg

Sodium

20%300mg

9.52 mgvs300 mg

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

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15.7%1.73mg

Zinc

12.6%1.4mg

1.73 mgvs1.4 mg

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

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0.093%3.44g

Water

0.055%2.05g

3.44 gvs2.05 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 Peanuts vs Dry Roasted Walnuts with Salt:

Raw Peanuts have 1.4 times more Vitamin B1, 6.2 times more Vitamin B3, 3 times more Vitamin B9 and 10.5 times more Vitamin E than Dry Roasted Walnuts with Salt.
While Dry Roasted Walnuts with Salt contain 1.9 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Peanuts.
Both Raw Peanuts as well as Dry Roasted Walnuts 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 Peanuts vs Dry Roasted Walnuts with Salt:

Raw Peanuts have 1.5 times more Calcium, 2 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Selenium and 1.2 times more Zinc than Dry Roasted Walnuts with Salt.
While Dry Roasted Walnuts with Salt contain 31.5 times more Sodium than Raw Peanuts.
Both Raw Peanuts and Dry Roasted Walnuts with Salt have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Peanuts have 1.3 times more Saturated Fat, 1.5 times more Sugars, 1.4 times more Fiber and 2 times more Protein than Dry Roasted Walnuts with Salt.
While Dry Roasted Walnuts with Salt contain 2496.4 times more Omega 3 and 2 times more Omega 6 than Raw Peanuts.
Both Raw Peanuts and Dry Roasted Walnuts with Salt have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
Both Raw Peanuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

PeanutsVS Boiled Peanuts with SaltDry Roasted Walnuts with SaltVS Boiled Peanuts with SaltPeanutsVS Roasted Breadfruit SeedsDry Roasted Walnuts with SaltVS Roasted Breadfruit Seeds

Compare Foods

Comparing Nutrients in 300 calories PeanutsVS Dry Roasted Walnuts with Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: