Comparing Nutrients in 14 ounces Black Walnuts VS Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Black Walnuts have 3.5 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Dried Black Walnuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Black Walnuts vs Almonds:

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

Comparison of macro-nutrients per 14 ounces:

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