Comparing Nutrients in 1 pound Black Walnuts VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	97% 2808kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	759% 12g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	952% 162g	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	62.3% 81g	130g per day for Men 19-50 years
Sugars	6.9% 5g	22.3% 16g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	81% 31g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	195% 109g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	184% 2.4mg	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	103% 413μg	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	7.06% 6.35mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	27.7% 277mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	749% 6.74mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	NA	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	213% 1492mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	123% 13.5mg	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 Dry Roasted Walnuts with Salt:

• Dried Black Walnuts have 1.2 times more Vitamin C and 2.3 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 9.1 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B3 and 2.9 times more Vitamin B9 than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B6 and Vitamin K per 1 lb.
• Both Dried Black Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Black Walnuts vs Dry Roasted Walnuts with Salt:

• Dried Black Walnuts have 1.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 3.4 times more Selenium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 321.5 times more Sodium than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Calcium, Copper, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Black Walnuts have 1.7 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.5 times more Saturated Fat, 3.2 times more Omega 3, 1.9 times more Carbohydrate and 3.2 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Energy, Fat, Omega 6 and Fiber per 1 lb.
• Both Dried Black Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.