Comparing Nutrients in 300 calories Almonds VS Black Walnuts

Weight per 300 calories

• Almonds: 51.8g
• Black Walnuts: 48.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Almonds or Black Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Almonds	Black Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	29.6% 28.8g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	5.28% 1.7g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	96% 16.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	3.57% 4.64g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	0.74% 0.53g	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	0.079% 0.057g	0.033% 0.024g	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	% 0.088g	% 0.024g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 0.48g	g per day for Men 19-50 years
Fiber	17% 6.48g	8.67% 3.3g	38g per day for Men 19-50 years
Protein	19.6% 11g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 0.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	1.42% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	3.76% 15μg	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	0% 0mg	0.92% 0.82mg	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	88.5% 13.3mg	6.72% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Black Walnuts	Recommended Dietary Allowance
Calcium	14% 139mg	2.96% 29.6mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	73.2% 0.66mg	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	24% 1.92mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	35.5% 249mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	7.46% 253mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	15% 8.24μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.065% 0.97mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.06% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Black Walnuts:

• Almonds have 3.8 times more Vitamin B1, 9.4 times more Vitamin B2, 8.2 times more Vitamin B3, 1.5 times more Vitamin B9 and 13.2 times more Vitamin E than Dried Black Walnuts.
• While Dried Black Walnuts contain 3.3 times more Vitamin B5 and 4 times more Vitamin B6 than Almonds.
• Both Almonds as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Black Walnuts:

• Almonds have 4.7 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium and 1.5 times more Potassium than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.7 times more Manganese and 3.9 times more Selenium than Almonds.
• Both Almonds and Dried Black Walnuts have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 2.4 times more Carbohydrate, 4.2 times more Sugars and 2 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 834.7 times more Omega 3 and 2.6 times more Omega 6 than Almonds.
• Both Almonds and Dried Black Walnuts have similar amounts of Energy, Fat, Saturated Fat and Protein per 300 kcal.
• Both Almonds as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.