Comparing Nutrients in 1 pound Roasted Almonds VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Walnuts	9%	84%	7%

Macro Nutrients

	Roasted Almonds	Walnuts	Recommended Dietary Allowance
Energy	94% 2712kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	1016% 173g	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	48% 62g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 11g	g per day for Men 19-50 years
Fiber	130% 49.4g	80% 30.4g	38g per day for Men 19-50 years
Protein	170% 95g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	29% 0.35mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	262% 78.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.4% 249μg	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	723% 108mg	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

	Roasted Almonds	Walnuts	Recommended Dietary Allowance
Calcium	122% 1216mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	673% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	305% 2136mg	224% 1569mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Walnuts per 1 lb

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

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

• 1 pound of Roasted Almonds has 8 times more Vitamin B2, 3.2 times more Vitamin B3 and 34.1 times more Vitamin E than Walnuts.
• While 1 lb of English Walnuts contains 4.4 times more Vitamin B1, 1.8 times more Vitamin B5, 3.9 times more Vitamin B6, 1.8 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 English Walnuts 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 Walnuts:

• 1 pound of Roasted Almonds has 2.7 times more Calcium, 1.3 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Walnuts.
• While 1 lb of English Walnuts contains 1.4 times more Copper, 1.5 times more Manganese and 2.5 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Walnuts contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.5 times more Carbohydrate, 1.9 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Walnuts.
• While 1 lb of English Walnuts contains 1.5 times more Saturated Fat, 908 times more Omega 3 and 2.9 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Walnuts offer comparable quantities of Energy and Fat per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3