Comparing Nutrients in 1 pound Oil Roasted Almonds VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Walnuts	9%	84%	7%

Macro Nutrients

	Oil Roasted Almonds	Walnuts	Recommended Dietary Allowance
Energy	95% 2753kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	1016% 173g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	48% 62g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 20g	% 11g	g per day for Men 19-50 years
Fiber	125% 47.6g	80% 30.4g	38g per day for Men 19-50 years
Protein	172% 96g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Oil 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	34.8% 0.42mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Walnuts	Recommended Dietary Allowance
Calcium	132% 1320mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	224% 1569mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	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	127% 14mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Walnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil 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 Oil Roasted Almonds vs Walnuts:

• 1 pound of Oil Roasted Almonds has 5.2 times more Vitamin B2, 3.3 times more Vitamin B3 and 37.1 times more Vitamin E than Walnuts.
• While 1 lb of English Walnuts contains 3.7 times more Vitamin B1, 2.5 times more Vitamin B5, 4.6 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil 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 Oil Roasted Almonds vs Walnuts:

• 1 pound of Oil Roasted Almonds has 3 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Walnuts.
• While 1 lb of English Walnuts contains 1.7 times more Copper and 1.4 times more Manganese than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Walnuts contain similar levels of Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.3 times more Carbohydrate, 1.7 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, more Omega 3 and 2.8 times more Omega 6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Walnuts offer comparable quantities of Energy and Fat per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3