Comparing Nutrients in 1 pound Roasted Almonds VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Roasted Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	94% 2712kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	62.3% 81g	130g per day for Men 19-50 years
Sugars	30.4% 22g	22.3% 16g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	170% 95g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dry Roasted Walnuts with Salt	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	29% 0.35mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.4% 249μg	103% 413μg	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	7.06% 6.35mg	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	723% 108mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	122% 1216mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	749% 6.74mg	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	211% 17mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	305% 2136mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Dry Roasted Walnuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Dry Roasted Walnuts with Salt:

• 1 pound of Roasted Almonds has 4 times more Vitamin B2, 1.6 times more Vitamin B3 and 26.6 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 6.8 times more Vitamin B1, 3.9 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Roasted Almonds has 3.8 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 1.4 times more Copper, 2.5 times more Selenium and 214.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Roasted Walnuts with Salt contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.4 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 1.3 times more Saturated Fat, 849.3 times more Omega 3 and 2.8 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat and Carbohydrate per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3