Comparing Nutrients in 1 kilogram Walnuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Walnuts	Roasted Almonds	Recommended Dietary Allowance
Energy	226% 6540kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	128% 41g	32g per day for Men 19-50 years
Omega 3	5675% 91g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	162% 210g	130g per day for Men 19-50 years
Sugars	36% 26g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 47.5g	g per day for Men 19-50 years
Fiber	176% 67g	287% 109g	38g per day for Men 19-50 years
Protein	272% 152g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Roasted 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	138% 550μg	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	98% 980mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	970% 22.3mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.65% 24g	3700g per day for Men 19-50 years

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

• English Walnuts have 4.4 times more Vitamin B1, 1.8 times more Vitamin B5, 3.9 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8 times more Vitamin B2, 3.2 times more Vitamin B3 and 34.1 times more Vitamin E than English Walnuts.
• Both English Walnuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Walnuts vs Roasted Almonds:

• English Walnuts have 1.4 times more Copper, 1.5 times more Manganese and 2.5 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.7 times more Calcium, 1.3 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than English Walnuts.
• Both English Walnuts and Dry Roasted Almonds have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• English Walnuts have 1.2 times more Fat, 1.5 times more Saturated Fat, 908 times more Omega 3 and 2.9 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Carbohydrate, 1.9 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Dry Roasted Almonds have similar amounts of Energy per 1 kg.
• Both English Walnuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.