Comparing Nutrients in 14 ounces Walnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Walnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	89.5% 2596kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	2252% 36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 9.64g	% 17.4g	g per day for Men 19-50 years
Fiber	70% 26.6g	110% 41.7g	38g per day for Men 19-50 years
Protein	108% 60.4g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	39% 389mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	81.6% 2774mg	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	111% 12mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.3% 11g	3700g per day for Men 19-50 years

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

• English Walnuts have 3.7 times more Vitamin B1, 2.5 times more Vitamin B5, 4.6 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.2 times more Vitamin B2, 3.3 times more Vitamin B3 and 37.1 times more Vitamin E than English Walnuts.
• Both English Walnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Walnuts vs Oil Roasted Almonds:

• English Walnuts have 1.7 times more Copper and 1.4 times more Manganese than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than English Walnuts.
• Both English Walnuts and Oil Roasted Almonds have similar amounts of Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 1.5 times more Saturated Fat, more Omega 3 and 2.8 times more Omega 6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Carbohydrate, 1.7 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Oil Roasted Almonds have similar amounts of Energy and Fat per 14 oz.
• Both English Walnuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.