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

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	84.7% 2457kcal	88% 2552kcal	2900kcal per day for Men 19-50 years
Fat	243% 235g	248% 241g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	66.4% 21.3g	32g per day for Men 19-50 years
Omega 3	664% 10.6g	2107% 33.7g	1.6g per day for Men 19-50 years
Omega 6	788% 134g	833% 142g	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	54.5% 71g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	71% 27g	74% 28g	38g per day for Men 19-50 years
Protein	171% 95g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	161% 2.1mg	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	30.8% 123μg	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	7.5% 6.75mg	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	55% 8.26mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	24.2% 242mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	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	155% 12.4mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	672% 15.5mg	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	291% 2036mg	187% 1306mg	700mg per day for Men 19-50 years
Potassium	61% 2076mg	53.6% 1822mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	170% 2552mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.47% 17.4g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 1.2 times more Vitamin C and 2.3 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 9.1 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B3 and 2.9 times more Vitamin B9 than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B6 and Vitamin K per 14 oz.
• Both Dried Black Walnuts 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 Black Walnuts vs Dry Roasted Walnuts with Salt:

• Dried Black Walnuts have 1.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 3.4 times more Selenium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 321.5 times more Sodium than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Calcium, Copper, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Black Walnuts have 1.7 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.5 times more Saturated Fat, 3.2 times more Omega 3, 1.9 times more Carbohydrate and 3.2 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Energy, Fat, Omega 6 and Fiber per 14 oz.
• Both Dried Black Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.