Comparing Nutrients in 1 pound Black Walnuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Almonds	14%	72%	14%

Macro Nutrients

	Black Walnuts	Almonds	Recommended Dietary Allowance
Energy	97% 2808kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	759% 12g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	75% 98g	130g per day for Men 19-50 years
Sugars	6.9% 5g	27.2% 19.7g	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	0.31% 0.23g	0.69% 0.5g	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	% 0.23g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 18g	g per day for Men 19-50 years
Fiber	81% 31g	149% 56.7g	38g per day for Men 19-50 years
Protein	195% 109g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 141μg	50% 200μg	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	8.57% 7.7mg	0% 0mg	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	63% 9.43mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Almonds	Recommended Dietary Allowance
Calcium	27.7% 277mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	520% 4.68mg	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	177% 14mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	332% 2327mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.54% 20g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 3.5 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.6 times more Vitamin B1, 8.8 times more Vitamin B2, 7.7 times more Vitamin B3, 1.4 times more Vitamin B9 and 12.3 times more Vitamin E than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Black Walnuts vs Almonds:

• Dried Black Walnuts have 1.3 times more Copper, 1.8 times more Manganese and 4.1 times more Selenium than Almonds.
• While Almonds contain 4.4 times more Calcium, 1.3 times more Magnesium and 1.4 times more Potassium than Dried Black Walnuts.
• Both Dried Black Walnuts and Almonds have similar amounts of Iron, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Black Walnuts have 892.3 times more Omega 3 and 2.7 times more Omega 6 than Almonds.
• While Almonds contain 2.2 times more Carbohydrate, 4 times more Sugars and 1.8 times more Fiber than Dried Black Walnuts.
• Both Dried Black Walnuts and Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 1 lb.
• Both Dried Black Walnuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.