Comparing Nutrients in 14 ounces Almonds VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Almonds	Black Walnuts	Recommended Dietary Allowance
Energy	79.2% 2298kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	243% 235g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	43% 14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	664% 10.6g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	788% 134g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	29.2% 38g	130g per day for Men 19-50 years
Sugars	24% 17.3g	6.02% 4.37g	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	0.6% 0.44g	0.27% 0.2g	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	% 0.67g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 3.97g	g per day for Men 19-50 years
Fiber	131% 49.6g	71% 27g	38g per day for Men 19-50 years
Protein	150% 84g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Almonds	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	30.8% 123μg	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	7.5% 6.75mg	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	678% 102mg	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Black Walnuts	Recommended Dietary Allowance
Calcium	107% 1068mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	600% 5.4mg	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	184% 14.7mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	190% 798mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	672% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	291% 2036mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	61% 2076mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Black Walnuts:

• Almonds have 3.6 times more Vitamin B1, 8.8 times more Vitamin B2, 7.7 times more Vitamin B3, 1.4 times more Vitamin B9 and 12.3 times more Vitamin E than Dried Black Walnuts.
• While Dried Black Walnuts contain 3.5 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Black Walnuts:

• Almonds have 4.4 times more Calcium, 1.3 times more Magnesium and 1.4 times more Potassium than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.3 times more Copper, 1.8 times more Manganese and 4.1 times more Selenium than Almonds.
• Both Almonds and Dried Black Walnuts have similar amounts of Iron, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.2 times more Carbohydrate, 4 times more Sugars and 1.8 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 892.3 times more Omega 3 and 2.7 times more Omega 6 than Almonds.
• Both Almonds and Dried Black Walnuts have similar amounts of Energy, Fat, Saturated Fat and Protein per 14 oz.
• Both Almonds as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.