Comparing Nutrients in 1 kilogram Walnuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Walnuts	Almonds	Recommended Dietary Allowance
Energy	226% 6540kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	5675% 91g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	166% 216g	130g per day for Men 19-50 years
Sugars	36% 26g	60% 43.5g	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	1.24% 0.9g	1.5% 1.1g	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	% 0.8g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 39.5g	g per day for Men 19-50 years
Fiber	176% 67g	329% 125g	38g per day for Men 19-50 years
Protein	272% 152g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	110% 440μg	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	14.4% 13mg	0% 0mg	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	46.7% 7mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Almonds	Recommended Dietary Allowance
Calcium	98% 980mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	1146% 10.3mg	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	364% 29mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	1.2% 44g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.7 times more Vitamin B1, 1.2 times more Vitamin B5, 3.9 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.6 times more Vitamin B2, 3.2 times more Vitamin B3, 3.3 times more Vitamin B7 and 36.6 times more Vitamin E than English Walnuts.
• Both English Walnuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Walnuts vs Almonds:

• English Walnuts have 1.5 times more Copper and 1.6 times more Manganese than Almonds.
• While Almonds contain 2.7 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 2.2 times more Molybdenum, 1.4 times more Phosphorus and 1.7 times more Potassium than English Walnuts.
• Both English Walnuts and Almonds have similar amounts of Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• English Walnuts have 1.3 times more Fat, 1.6 times more Saturated Fat, 3026.7 times more Omega 3 and 3.1 times more Omega 6 than Almonds.
• While Almonds contain 1.6 times more Carbohydrate, 1.7 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Almonds have similar amounts of Energy per 1 kg.
• Both English Walnuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.