Comparing Nutrients in 1 pound Black Walnuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Black Walnuts	Blanched Almonds	Recommended Dietary Allowance
Energy	97% 2808kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	56% 18g	32g per day for Men 19-50 years
Omega 3	759% 12g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 20.2g	g per day for Men 19-50 years
Fiber	81% 31g	118% 45g	38g per day for Men 19-50 years
Protein	195% 109g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	40% 0.52mg	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	35% 141μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	27.7% 277mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	362% 8.32mg	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	332% 2327mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 5.3 times more Vitamin B5, 5.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Vitamin B1, 5.5 times more Vitamin B2, 7.4 times more Vitamin B3, 1.6 times more Vitamin B9 and 11.4 times more Vitamin E than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Black Walnuts vs Blanched Almonds:

• Dried Black Walnuts have 1.3 times more Copper, 2.1 times more Manganese and 5.3 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 1.3 times more Magnesium, 1.3 times more Potassium and 9.5 times more Sodium than Dried Black Walnuts.
• Both Dried Black Walnuts and Blanched Almonds have similar amounts of Iron, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Black Walnuts have 669.3 times more Omega 3 and 2.7 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Carbohydrate, 4.2 times more Sugars and 1.5 times more Fiber than Dried Black Walnuts.
• Both Dried Black Walnuts and Blanched Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 1 lb.
• Both Dried Black Walnuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.