Comparing Nutrients in 14 ounces Blanched Almonds VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Blanched Almonds	Glazed Walnuts	Recommended Dietary Allowance
Energy	80.7% 2342kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	289% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	145% 189g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	176% 128g	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	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	152% 85g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	NA	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	48.6% 194μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Glazed Walnuts	Recommended Dietary Allowance
Calcium	94% 937mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	NA	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	163% 13mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	NA	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	NA	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	273% 1909mg	NA	700mg per day for Men 19-50 years
Potassium	77% 2616mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	NA	11mg per day for Men 19-50 years
Water	0.48% 18g	0.67% 25g	3700g per day for Men 19-50 years

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

Both Blanched Almonds and Glazed Walnuts have similar amounts of vitamins per 14 oz
• Both Blanched Almonds as well as Glazed Walnuts have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Glazed Walnuts:

• Blanched Almonds have 3.3 times more Calcium, 2.5 times more Iron and 2.8 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 23.5 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.5 times more Fat, 2.8 times more Fiber and 2.6 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 2.5 times more Carbohydrate and 6.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Glazed Walnuts have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Blanched Almonds as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.