Comparing Nutrients in 100 calories Blanched Almonds VS Black Walnuts

Weight per 100 calories

• Blanched Almonds: 17g
• Black Walnuts: 16g

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

Which food has more nutrients per 100 calories - Blanched Almonds or Black Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Blanched Almonds	Black Walnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	32% 5.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	1.2% 1.55g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	0.25% 0.18g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.011% 0.008g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.005g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 0.16g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	6.94% 3.9g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.036% 0.32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	0.77% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	0.47% 0.076mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	7.24% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.08% 8.3μg	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.31% 0.27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.03mg	2.24% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.36% 0.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Black Walnuts	Recommended Dietary Allowance
Calcium	4% 40mg	0.99% 9.85mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.95% 0.56mg	6.3% 0.5mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	7.73% 32.5mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.6% 81.5mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	2.5% 84.5mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	0.022% 0.32mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.02% 0.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Black Walnuts:

• Blanched Almonds have 3.5 times more Vitamin B1, 5.7 times more Vitamin B2, 7.8 times more Vitamin B3, 1.7 times more Vitamin B9 and 12 times more Vitamin E than Dried Black Walnuts.
• While Dried Black Walnuts contain 5 times more Vitamin B5 and 4.8 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Black Walnuts:

• Blanched Almonds have 4.1 times more Calcium, 1.4 times more Magnesium and 1.3 times more Potassium than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.3 times more Copper, 2 times more Manganese and 5.1 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Dried Black Walnuts have similar amounts of Iron, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 2 times more Carbohydrate, 4.4 times more Sugars and 1.5 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 637.9 times more Omega 3 and 2.6 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Dried Black Walnuts have similar amounts of Energy, Fat, Saturated Fat and Protein per 100 kcal.
• Both Blanched Almonds as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.