Comparing Nutrients in 1 pound Almonds VS Walnuts

Macros Ratio

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

Macro Nutrients

	Almonds	Walnuts	Recommended Dietary Allowance
Energy	91% 2626kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1016% 173g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	48% 62g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 18g	% 11g	g per day for Men 19-50 years
Fiber	149% 56.7g	80% 30.4g	38g per day for Men 19-50 years
Protein	171% 96g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Almonds	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	262% 78.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	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	Walnuts	Recommended Dietary Allowance
Calcium	122% 1220mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	799% 7.2mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	673% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	212% 95μg	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	224% 1569mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	40.4% 22.2μg	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	127% 14mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.5% 18.5g	3700g per day for Men 19-50 years

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

• Almonds have 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.
• While English Walnuts contain 1.7 times more Vitamin B1, 3.9 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and English Walnuts have similar amounts of Vitamin B5 per 1 lb.
• Both Almonds as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Walnuts:

• Almonds have 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.
• While English Walnuts contain 1.5 times more Copper and 1.6 times more Manganese than Almonds.
• Both Almonds and English Walnuts have similar amounts of Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Carbohydrate, 1.7 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than English Walnuts.
• While English Walnuts contain 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.
• Both Almonds and English Walnuts have similar amounts of Energy per 1 lb.
• Both Almonds as well as English Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.