Comparing Nutrients in 14 ounces Black Walnuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Walnuts	9%	84%	7%

Macro Nutrients

	Black Walnuts	Walnuts	Recommended Dietary Allowance
Energy	84.7% 2457kcal	89.5% 2596kcal	2900kcal per day for Men 19-50 years
Fat	243% 235g	267% 259g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	664% 10.6g	2252% 36g	1.6g per day for Men 19-50 years
Omega 6	788% 134g	889% 151g	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	42% 54.4g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 9.64g	g per day for Men 19-50 years
Fiber	71% 27g	70% 26.6g	38g per day for Men 19-50 years
Protein	171% 95g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Walnuts	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	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	229% 68.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	97% 389μg	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	5.73% 5.16mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Walnuts	Recommended Dietary Allowance
Calcium	24.2% 242mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	699% 6.3mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	672% 15.5mg	589% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	185% 83.3μg	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	196% 1373mg	700mg per day for Men 19-50 years
Potassium	61% 2076mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	111% 12.3mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.44% 16g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 2.9 times more Vitamin B5, 1.3 times more Vitamin C and 3 times more Vitamin E than English Walnuts.
• While English Walnuts contain 6 times more Vitamin B1, 2.4 times more Vitamin B3 and 3.2 times more Vitamin B9 than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per 14 oz.
• Both Dried Black Walnuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Black Walnuts vs Walnuts:

• Dried Black Walnuts have 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.5 times more Selenium than English Walnuts.
• While English Walnuts contain 1.6 times more Calcium than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Copper, Iron, Manganese, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Black Walnuts have 1.6 times more Protein than English Walnuts.
• While English Walnuts contain 1.8 times more Saturated Fat, 3.4 times more Omega 3, 1.4 times more Carbohydrate and 2.4 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Energy, Fat, Omega 6 and Fiber per 14 oz.
• Both Dried Black Walnuts as well as English Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.