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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Almonds	Recommended Dietary Allowance
Energy	101% 2917kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	75% 98g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	NA	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	149% 56.7g	38g per day for Men 19-50 years
Protein	116% 65g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	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	103% 413μg	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	7.06% 6.35mg	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	27.2% 4.1mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Almonds	Recommended Dietary Allowance
Calcium	32.2% 322mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	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	146% 11.7mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	NA	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	213% 1492mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Roasted Walnuts with Salt vs Almonds:

• Dry Roasted Walnuts with Salt have 2.5 times more Vitamin B1, 3.8 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 28.5 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Walnuts with Salt have 1.4 times more Copper, 1.2 times more Selenium and 643 times more Sodium than Almonds.
• While Almonds contain 3.8 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Almonds have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Walnuts with Salt have 1.2 times more Fat, 1.4 times more Saturated Fat, 2831 times more Omega 3 and 2.9 times more Omega 6 than Almonds.
• While Almonds contain 1.8 times more Fiber and 1.5 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Almonds have similar amounts of Energy, Carbohydrate and Sugars per 1 lb.
• Both Dry Roasted Walnuts with Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.