Comparing Nutrients in 14 ounces Almonds VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	79.2% 2298kcal	88% 2552kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	248% 241g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	66.4% 21.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2107% 33.7g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	833% 142g	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	54.5% 71g	130g per day for Men 19-50 years
Sugars	24% 17.3g	19.5% 14g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	74% 28g	38g per day for Men 19-50 years
Protein	150% 84g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	161% 2.1mg	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	90% 361μg	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	6.17% 5.56mg	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	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	107% 1068mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	656% 5.9mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	NA	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	187% 1306mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	53.6% 1822mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	170% 2552mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.47% 17.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Dry Roasted Walnuts with Salt:

• Almonds have 3.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 28.5 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 2.5 times more Vitamin B1, 3.8 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Dry Roasted Walnuts with Salt:

• Almonds have 3.8 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.4 times more Copper and 643 times more Sodium than Almonds.
• Both Almonds and Dry Roasted Walnuts with Salt have similar amounts of Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.2 times more Carbohydrate, 1.2 times more Sugars, 1.8 times more Fiber and 1.5 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.4 times more Saturated Fat, 2831 times more Omega 3 and 2.9 times more Omega 6 than Almonds.
• Both Almonds and Dry Roasted Walnuts with Salt have similar amounts of Energy and Fat per 14 oz.
• Both Almonds as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.