Comparing Nutrients in 1 kilogram Black Walnuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Walnuts	9%	84%	7%

Macro Nutrients

	Black Walnuts	Walnuts	Recommended Dietary Allowance
Energy	213% 6190kcal	226% 6540kcal	2900kcal per day for Men 19-50 years
Fat	612% 593g	672% 652g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	1673% 26.8g	5675% 91g	1.6g per day for Men 19-50 years
Omega 6	1986% 338g	2241% 381g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	105% 137g	130g per day for Men 19-50 years
Sugars	15% 11g	36% 26g	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	0.69% 0.5g	1.24% 0.9g	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	% 0.5g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 10g	% 24.3g	g per day for Men 19-50 years
Fiber	179% 68g	176% 67g	38g per day for Men 19-50 years
Protein	430% 241g	272% 152g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Walnuts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	284% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	332% 16.6mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.83mg	413% 5.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	577% 173μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77.5% 310μg	245% 980μg	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	19% 17mg	14.4% 13mg	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	139% 21mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Walnuts	Recommended Dietary Allowance
Calcium	61% 610mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	1511% 13.6mg	1762% 16mg	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	390% 31mg	364% 29mg	8mg per day for Men 19-50 years
Magnesium	479% 2010mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	1694% 39mg	1484% 34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	467% 210μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	733% 5130mg	494% 3460mg	700mg per day for Men 19-50 years
Potassium	154% 5230mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	281% 31mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	1.1% 40.7g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 2.9 times more Vitamin B5, 1.3 times more Vitamin C and 3 times more Vitamin E than English Walnuts.
• While English Walnuts contain 6 times more Vitamin B1, 2.4 times more Vitamin B3 and 3.2 times more Vitamin B9 than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per 1 kg.
• Both Dried Black Walnuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Black Walnuts vs Walnuts:

• Dried Black Walnuts have 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.5 times more Selenium than English Walnuts.
• While English Walnuts contain 1.6 times more Calcium than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Copper, Iron, Manganese, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Black Walnuts have 1.6 times more Protein than English Walnuts.
• While English Walnuts contain 1.8 times more Saturated Fat, 3.4 times more Omega 3, 1.4 times more Carbohydrate and 2.4 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Energy, Fat, Omega 6 and Fiber per 1 kg.
• Both Dried Black Walnuts as well as English Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.