Comparing Nutrients in 1 pound Almonds VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Almonds	Black Walnuts	Recommended Dietary Allowance
Energy	91% 2626kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	901% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	6.9% 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	0.69% 0.5g	0.31% 0.23g	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	% 0.77g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 18g	% 4.54g	g per day for Men 19-50 years
Fiber	149% 56.7g	81% 31g	38g per day for Men 19-50 years
Protein	171% 96g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Almonds	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	35% 141μg	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	0% 0mg	8.57% 7.7mg	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	775% 116mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Black Walnuts	Recommended Dietary Allowance
Calcium	122% 1220mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	685% 6.17mg	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	210% 17mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	768% 17.7mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.56% 20.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Black Walnuts:

• Almonds have 3.6 times more Vitamin B1, 8.8 times more Vitamin B2, 7.7 times more Vitamin B3, 1.4 times more Vitamin B9 and 12.3 times more Vitamin E than Dried Black Walnuts.
• While Dried Black Walnuts contain 3.5 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Black Walnuts:

• Almonds have 4.4 times more Calcium, 1.3 times more Magnesium and 1.4 times more Potassium than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.3 times more Copper, 1.8 times more Manganese and 4.1 times more Selenium than Almonds.
• Both Almonds and Dried Black Walnuts have similar amounts of Iron, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.2 times more Carbohydrate, 4 times more Sugars and 1.8 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 892.3 times more Omega 3 and 2.7 times more Omega 6 than Almonds.
• Both Almonds and Dried Black Walnuts have similar amounts of Energy, Fat, Saturated Fat and Protein per 1 lb.
• Both Almonds as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.