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Comparing Nutrients in 100 grams PeanutsVS Walnuts

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

19.6%567kcal
Energy
22.6%654kcal
567 kcalvs654 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
50.8%49.2g
Fat
67.2%65.2g
49.2 gvs65.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
19.6%6.28g
Saturated Fat
19%6.13g
6.28 gvs6.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.19%0.003g
Omega 3
568%9.1g
0.003 gvs9.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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92%15.6g
Omega 6
224%38g
15.6 gvs38 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 .

Find Legumes rich in Cholesterol
12.4%16g
Carbohydrate
10.5%13.7g
16 gvs13.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
6.5%4.7g
Sugars
3.6%2.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.7 gvs2.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.12%0.09g
≤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 gvs0.09 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.08g
NA gvs0.08 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.43g
NA gvs2.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
22.4%8.5g
Fiber
17.6%6.7g
8.5 gvs6.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
46%26g
Protein
27%15.2g
26 gvs15.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
0 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
53.3%0.64mg
Vitamin B1
28.4%0.34mg
Thiamine
0.64 mgvs0.34 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
10.4%0.14mg
Vitamin B2
11.5%0.15mg
Riboflavin
0.14 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
75.4%12mg
Vitamin B3
7.03%1.13mg
Niacin, nicotinic acid, niacinamide
12 mgvs1.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
35.4%1.77mg
Vitamin B5
11.4%0.57mg
Pantothenic acid
1.77 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
26.8%0.35mg
Vitamin B6
41.3%0.54mg
Pyridoxine
0.35 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
57.7%17.3μg
Biotin
NA μgvs17.3 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
60%240μg
Vitamin B9
24.5%98μg
Folates and Folic Acid
240 μgvs98 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
1.44%1.3mg
Ascorbic acid
0 mgvs1.3 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 .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
55.5%8.33mg
Vitamin E
4.67%0.7mg
Tocopherols and Tocotrienols
8.33 mgvs0.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
0 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.2%92mg
Calcium
9.8%98mg
92 mgvs98 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
127%1.14mg
Copper
176%1.6mg
1.14 mgvs1.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
57.3%4.6mg
Iron
36.4%2.9mg
4.6 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
40%168mg
Magnesium
37.6%158mg
168 mgvs158 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
84%1.93mg
Manganese
148%3.4mg
1.93 mgvs3.4 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
46.7%21μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs21 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
53.7%376mg
Phosphorus
49.4%346mg
376 mgvs346 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
20.7%705mg
Potassium
13%441mg
705 mgvs441 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
13%7.2μg
Selenium
8.9%4.9μg
7.2 μgvs4.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.2%18mg
Sodium
0.13%2mg
18 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
29.7%3.27mg
Zinc
28%3.1mg
3.27 mgvs3.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.18%6.5g
Water
0.11%4.07g
6.5 gvs4.07 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Peanuts vs Walnuts:
Comparing minerals per 100 grams for Peanuts vs Walnuts:
Comparison of macro-nutrients per 100 grams:



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