Comparing Nutrients in 1 pound Black Walnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Black Walnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	97% 2808kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	759% 12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	361% 61.3g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	6.9% 5g	28.5% 20.6g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 20g	g per day for Men 19-50 years
Fiber	81% 31g	125% 47.6g	38g per day for Men 19-50 years
Protein	195% 109g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Oil Roasted 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	27.7% 277mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	93% 3171mg	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	127% 14mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Oil Roasted Almonds per 1 lb

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

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

• 1 pound of Black Walnuts has 7.2 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.6 times more Vitamin B1, 6 times more Vitamin B2, 7.8 times more Vitamin B3 and 12.5 times more Vitamin E than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Almonds provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Dried Black Walnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Black Walnuts vs Oil Roasted Almonds:

• 1 pound of Black Walnuts has 1.4 times more Copper, 1.6 times more Manganese and 4.1 times more Selenium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 4.8 times more Calcium, 1.4 times more Magnesium and 1.3 times more Potassium than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Almonds contain similar levels of Iron, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Walnuts has more Omega 3 and 2.5 times more Omega 6 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.8 times more Carbohydrate, 4.1 times more Sugars and 1.5 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Saturated Fat and Protein per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3