Comparing Nutrients in 1 kilogram Walnuts VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Walnuts	Dried Pilinuts	Recommended Dietary Allowance
Energy	226% 6540kcal	248% 7190kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	820% 796g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	975% 312g	32g per day for Men 19-50 years
Omega 3	5675% 91g	NA	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	447% 76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	30.6% 39.8g	130g per day for Men 19-50 years
Sugars	36% 26g	NA	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	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 24.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	NA	38g per day for Men 19-50 years
Protein	272% 152g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	88.5% 1.15mg	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	150% 600μg	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	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46.7% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Dried Pilinuts	Recommended Dietary Allowance
Calcium	98% 980mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	1064% 9.6mg	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	364% 29mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	719% 3020mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	1006% 23mg	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	821% 5750mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	149% 5070mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	NA	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	270% 29.7mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Dried Pilinuts per 1 kg

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

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

• 1 kilogram of Walnuts has 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 2.7 times more Vitamin B1 than English Walnuts.
• Both Walnuts and Dried Pilinuts provide similar amounts of Vitamin B5 per one kilogram.
• Both English Walnuts as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Walnuts vs Dried Pilinuts:

• 1 kilogram of Walnuts has 1.7 times more Copper and 1.5 times more Manganese than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 1.5 times more Calcium, 1.9 times more Magnesium and 1.7 times more Phosphorus than English Walnuts.
• Both Walnuts and Dried Pilinuts contain similar levels of Iron, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 5 times more Omega 6, 3.4 times more Carbohydrate and 1.4 times more Protein than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 5.1 times more Saturated Fat than English Walnuts.
• Both Walnuts and Dried Pilinuts offer comparable quantities of Energy and Fat per one kilogram.