Comparing Nutrients in 14 ounces Walnuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Walnuts	Blanched Almonds	Recommended Dietary Allowance
Energy	89.5% 2596kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	2252% 36g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	25.3% 18.4g	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	0.49% 0.36g	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 9.64g	% 17.7g	g per day for Men 19-50 years
Fiber	70% 26.6g	103% 39.3g	38g per day for Men 19-50 years
Protein	108% 60.4g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	229% 68.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	39% 389mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	317% 7.3mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83.3μg	NA	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	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.48% 18g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.8 times more Vitamin B1, 1.8 times more Vitamin B5, 4.7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 33.9 times more Vitamin E than English Walnuts.
• Both English Walnuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Walnuts vs Blanched Almonds:

• English Walnuts have 1.5 times more Copper, 1.9 times more Manganese and 1.5 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 9.5 times more Sodium than English Walnuts.
• Both English Walnuts and Blanched Almonds have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 1.2 times more Fat, 1.5 times more Saturated Fat, 2270 times more Omega 3 and 3.1 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Carbohydrate, 1.8 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Blanched Almonds have similar amounts of Energy per 14 oz.
• Both English Walnuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.