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

Macros Ratio

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

Macro Nutrients

	Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	102% 2966kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	2574% 41g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	62.3% 81g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	123% 69g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Dry Roasted Walnuts with Salt	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	129% 1.55mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	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

	Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	44.5% 445mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	165% 13mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	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	127% 14mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.54% 20g	3700g per day for Men 19-50 years

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

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

• English Walnuts have 1.4 times more Calcium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 321.5 times more Sodium than English Walnuts.
• Both English Walnuts and Dry Roasted Walnuts with Salt 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 contain 1.3 times more Carbohydrate and 1.4 times more Sugars than English Walnuts.
• Both English Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Fiber and Protein per 1 lb.
• Both English Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.