Comparing Nutrients in 1 pound Dried Pilinuts VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Dried Pilinuts	Black Walnuts	Recommended Dietary Allowance
Energy	112% 3261kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	372% 361g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	442% 141g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	NA	759% 12g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	901% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	NA	81% 31g	38g per day for Men 19-50 years
Protein	87.5% 49g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Black Walnuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	345% 4.14mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	203% 2.64mg	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	68% 272μg	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	3.02% 2.72mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Black Walnuts	Recommended Dietary Allowance
Calcium	65.8% 658mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	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	200% 16mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	768% 17.7mg	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	373% 2608mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	NA	140% 77μg	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	122% 13.5mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.56% 20.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Black Walnuts per 1 lb

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

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

• 1 pound of Dried Pilinuts has 16 times more Vitamin B1 and 1.9 times more Vitamin B9 than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 1.4 times more Vitamin B2, 3.5 times more Vitamin B5 and 5.1 times more Vitamin B6 than Dried Pilinuts.
• Both Dried Pilinuts and Black Walnuts provide similar amounts of Vitamin B3 per one pound.
• Both Dried Pilinuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Dried Pilinuts vs Black Walnuts:

• 1 pound of Dried Pilinuts has 2.4 times more Calcium and 1.5 times more Magnesium than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 1.4 times more Copper and 1.7 times more Manganese than Dried Pilinuts.
• Both Dried Pilinuts and Black Walnuts contain similar levels of Iron, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Pilinuts has 1.3 times more Fat and 9 times more Saturated Fat than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 4.4 times more Omega 6, 2.4 times more Carbohydrate and 2.2 times more Protein than Dried Pilinuts.
• Both Dried Pilinuts and Black Walnuts offer comparable quantities of Energy per one pound.