Comparing Nutrients in 14 ounces Walnuts VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	89.5% 2596kcal	88% 2552kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	248% 241g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	66.4% 21.3g	32g per day for Men 19-50 years
Omega 3	2252% 36g	2107% 33.7g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	833% 142g	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	54.5% 71g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	19.5% 14g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 9.64g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	74% 28g	38g per day for Men 19-50 years
Protein	108% 60.4g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	161% 2.1mg	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	90% 361μg	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	6.17% 5.56mg	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	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	39% 389mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	656% 5.9mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	NA	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	187% 1306mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	53.6% 1822mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	170% 2552mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.47% 17.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Walnuts vs Dry Roasted Walnuts with Salt:

• Dry Roasted Walnuts with Salt contain 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3 and 1.3 times more Vitamin E than English Walnuts.
• Both English Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per 14 oz.
• Both English Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Walnuts vs Dry Roasted Walnuts with Salt:

• English Walnuts have 1.4 times more Calcium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 321.5 times more Sodium than English Walnuts.
• Both English Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Walnuts with Salt contain 1.3 times more Carbohydrate and 1.4 times more Sugars than English Walnuts.
• Both English Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Fiber and Protein per 14 oz.
• Both English Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.