Comparing Nutrients in 1 kilogram Dried Pilinuts VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Dried Pilinuts	Black Walnuts	Recommended Dietary Allowance
Energy	248% 7190kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	820% 796g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	975% 312g	109% 35g	32g per day for Men 19-50 years
Omega 3	NA	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	447% 76g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.6% 39.8g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	NA	0.69% 0.5g	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	NA	179% 68g	38g per day for Men 19-50 years
Protein	193% 108g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Black Walnuts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	761% 9.13mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	448% 5.83mg	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	150% 600μg	77.5% 310μg	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	6.67% 6mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Black Walnuts	Recommended Dietary Allowance
Calcium	145% 1450mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	1064% 9.6mg	1511% 13.6mg	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	441% 35.3mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	719% 3020mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	1006% 23mg	1694% 39mg	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	821% 5750mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	NA	309% 170μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	1.23% 45.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Black Walnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Pilinuts versus 1 kg of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Pilinuts vs Black Walnuts:

• 1 kilogram of Dried Pilinuts has 16 times more Vitamin B1 and 1.9 times more Vitamin B9 than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 1.4 times more Vitamin B2, 3.5 times more Vitamin B5 and 5.1 times more Vitamin B6 than Dried Pilinuts.
• Both Dried Pilinuts and Black Walnuts provide similar amounts of Vitamin B3 per one kilogram.
• Both Dried Pilinuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Dried Pilinuts vs Black Walnuts:

• 1 kilogram of Dried Pilinuts has 2.4 times more Calcium and 1.5 times more Magnesium than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 1.4 times more Copper and 1.7 times more Manganese than Dried Pilinuts.
• Both Dried Pilinuts and Black Walnuts contain similar levels of Iron, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Pilinuts has 1.3 times more Fat and 9 times more Saturated Fat than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 4.4 times more Omega 6, 2.4 times more Carbohydrate and 2.2 times more Protein than Dried Pilinuts.
• Both Dried Pilinuts and Black Walnuts offer comparable quantities of Energy per one kilogram.