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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Oil Roasted Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	209% 6070kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	137% 179g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	0% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	187% 71g	38g per day for Men 19-50 years
Protein	379% 212g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	76.7% 0.92mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	291% 2910mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	666% 4660mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	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	279% 30.7mg	271% 30mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Dry Roasted Walnuts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Almonds has 2.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 28.9 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 5.7 times more Vitamin B1, 4.5 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 4.1 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 1.6 times more Copper and 643 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry Roasted Walnuts with Salt contain similar levels of Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.3 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 1.3 times more Saturated Fat, more Omega 3 and 2.6 times more Omega 6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3