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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Walnuts	9%	84%	7%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Walnuts	Recommended Dietary Allowance
Energy	101% 2917kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	1016% 173g	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	48% 62g	130g per day for Men 19-50 years
Sugars	22.3% 16g	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	80% 30.4g	38g per day for Men 19-50 years
Protein	116% 65g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Walnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	262% 78.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	103% 413μg	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Walnuts	Recommended Dietary Allowance
Calcium	32.2% 322mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	799% 7.2mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	NA	673% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	212% 95μg	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	224% 1569mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.5% 18.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Walnuts with Salt have 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin E and 1.2 times more Vitamin K than English Walnuts.
• Both Dry Roasted Walnuts with Salt and English Walnuts have similar amounts of Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Dry Roasted Walnuts with Salt as well as English Walnuts 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 Walnuts:

• Dry Roasted Walnuts with Salt have 321.5 times more Sodium than English Walnuts.
• While English Walnuts contain 1.4 times more Calcium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and English Walnuts have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Walnuts with Salt have 1.3 times more Carbohydrate and 1.4 times more Sugars than English Walnuts.
• Both Dry Roasted Walnuts with Salt and English Walnuts have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Fiber and Protein per 1 lb.
• Both Dry Roasted Walnuts with Salt as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.