Comparing Nutrients in 1 kilogram Walnuts VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	226% 6540kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	5675% 91g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	137% 179g	130g per day for Men 19-50 years
Sugars	36% 26g	49.2% 35.7g	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	187% 71g	38g per day for Men 19-50 years
Protein	272% 152g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	405% 5.26mg	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	228% 910μg	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	15.6% 14mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	98% 980mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	1652% 15mg	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	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	NA	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	470% 3290mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	271% 30mg	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 Dry Roasted Walnuts with Salt:

• Dry Roasted Walnuts with Salt contain 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3 and 1.3 times more Vitamin E than English Walnuts.
• Both English Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per 1 kg.
• Both English Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Walnuts vs Dry Roasted Walnuts with Salt:

• English Walnuts have 1.4 times more Calcium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 321.5 times more Sodium than English Walnuts.
• Both English Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Walnuts with Salt contain 1.3 times more Carbohydrate and 1.4 times more Sugars than English Walnuts.
• Both English Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Fiber and Protein per 1 kg.
• Both English Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.