Comparing Nutrients in 14 ounces Walnuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Walnuts	Roasted Almonds	Recommended Dietary Allowance
Energy	89.5% 2596kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	2252% 36g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	302% 51.4g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 9.64g	% 19g	g per day for Men 19-50 years
Fiber	70% 26.6g	114% 43.3g	38g per day for Men 19-50 years
Protein	108% 60.4g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	39% 389mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• English Walnuts have 4.4 times more Vitamin B1, 1.8 times more Vitamin B5, 3.9 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8 times more Vitamin B2, 3.2 times more Vitamin B3 and 34.1 times more Vitamin E than English Walnuts.
• Both English Walnuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Walnuts vs Roasted Almonds:

• English Walnuts have 1.4 times more Copper, 1.5 times more Manganese and 2.5 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.7 times more Calcium, 1.3 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than English Walnuts.
• Both English Walnuts and Dry Roasted Almonds have similar amounts of 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, 908 times more Omega 3 and 2.9 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Carbohydrate, 1.9 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Dry Roasted Almonds have similar amounts of Energy per 14 oz.
• Both English Walnuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.