Comparing Nutrients in 1 kilogram Almonds VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	200% 5790kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	137% 179g	130g per day for Men 19-50 years
Sugars	60% 43.5g	49.2% 35.7g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	187% 71g	38g per day for Men 19-50 years
Protein	378% 212g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	228% 910μg	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	0% 0mg	15.6% 14mg	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	1709% 256mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	269% 2690mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1652% 15mg	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	464% 37mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	271% 30mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Dry Roasted Walnuts with Salt:

• Almonds have 3.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 28.5 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 2.5 times more Vitamin B1, 3.8 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Dry Roasted Walnuts with Salt:

• Almonds have 3.8 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.4 times more Copper and 643 times more Sodium than Almonds.
• Both Almonds and Dry Roasted Walnuts with Salt have similar amounts of Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.2 times more Carbohydrate, 1.2 times more Sugars, 1.8 times more Fiber and 1.5 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.4 times more Saturated Fat, 2831 times more Omega 3 and 2.9 times more Omega 6 than Almonds.
• Both Almonds and Dry Roasted Walnuts with Salt have similar amounts of Energy and Fat per 1 kg.
• Both Almonds as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.