Comparing Nutrients in 1 kilogram Almonds VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Almonds	Glazed Walnuts	Recommended Dietary Allowance
Energy	200% 5790kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	112% 35.7g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	725% 123g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	366% 476g	130g per day for Men 19-50 years
Sugars	60% 43.5g	443% 321g	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	95% 36g	38g per day for Men 19-50 years
Protein	378% 212g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Glazed Walnuts	Recommended Dietary Allowance
Calcium	269% 2690mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	NA	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	216% 7330mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	NA	11mg per day for Men 19-50 years
Water	1.2% 44g	1.7% 62.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Glazed Walnuts:

Both Almonds and Glazed Walnuts have similar amounts of vitamins per 1 kg
• Both Almonds as well as Glazed Walnuts have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Glazed Walnuts:

• Almonds have 3.8 times more Calcium, 2.9 times more Iron and 3.2 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 446 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.4 times more Fat, 3.5 times more Fiber and 2.6 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 2.2 times more Carbohydrate and 7.4 times more Sugars than Almonds.
• Both Almonds and Glazed Walnuts have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Almonds as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.