Comparing Nutrients in 14 ounces Walnuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Walnuts	Almonds	Recommended Dietary Allowance
Energy	89.5% 2596kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	47% 15g	32g per day for Men 19-50 years
Omega 3	2252% 36g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 9.64g	% 15.7g	g per day for Men 19-50 years
Fiber	70% 26.6g	131% 49.6g	38g per day for Men 19-50 years
Protein	108% 60.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	229% 68.7μg	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	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	5.73% 5.16mg	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	18.5% 2.78mg	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

	Walnuts	Almonds	Recommended Dietary Allowance
Calcium	39% 389mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	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	144% 11.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83.3μg	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	196% 1373mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	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	111% 12.3mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.7 times more Vitamin B1, 1.2 times more Vitamin B5, 3.9 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.6 times more Vitamin B2, 3.2 times more Vitamin B3, 3.3 times more Vitamin B7 and 36.6 times more Vitamin E than English Walnuts.
• Both English 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 Walnuts vs Almonds:

• English Walnuts have 1.5 times more Copper and 1.6 times more Manganese than Almonds.
• While Almonds contain 2.7 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 2.2 times more Molybdenum, 1.4 times more Phosphorus and 1.7 times more Potassium than English Walnuts.
• Both English Walnuts and Almonds have similar amounts of Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 1.3 times more Fat, 1.6 times more Saturated Fat, 3026.7 times more Omega 3 and 3.1 times more Omega 6 than Almonds.
• While Almonds contain 1.6 times more Carbohydrate, 1.7 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Almonds have similar amounts of Energy per 14 oz.
• Both English Walnuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.