Comparing Nutrients in 300 calories Black Walnuts VS Walnuts

Weight per 300 calories

• Black Walnuts: 48.5g
• Walnuts: 46g

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

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

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Walnuts	9%	84%	7%

Macro Nutrients

	Black Walnuts	Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.8g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	5.28% 1.7g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	260% 4.17g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.57% 4.64g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	0.74% 0.53g	1.65% 1.2g	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	0.033% 0.024g	0.057% 0.041g	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	% 0.024g	% 0.037g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 1.1g	g per day for Men 19-50 years
Fiber	8.67% 3.3g	8.1% 3.07g	38g per day for Men 19-50 years
Protein	21% 11.7g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Walnuts	Recommended Dietary Allowance
Vitamin A	0.11% 0.97μg	0.051% 0.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.42% 0.23mg	3.23% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	5.23% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.5% 7.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.76% 15μg	11.2% 45μg	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	0.92% 0.82mg	0.66% 0.6mg	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	6.72% 1mg	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	1.03% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Walnuts	Recommended Dietary Allowance
Calcium	2.96% 29.6mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	73.2% 0.66mg	81% 0.73mg	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	19% 1.5mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	17.3% 72.5mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	68% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	21.4% 9.63μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.5% 249mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	7.46% 253mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	15% 8.24μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	0.065% 0.97mg	0.061% 0.92mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	0.05% 1.87g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 3.1 times more Vitamin B5 and 3.1 times more Vitamin E than English Walnuts.
• While English Walnuts contain 5.7 times more Vitamin B1, 2.3 times more Vitamin B3 and 3 times more Vitamin B9 than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Dried Black Walnuts as well as English 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 Black Walnuts vs Walnuts:

• Dried Black Walnuts have 1.3 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 3.7 times more Selenium than English Walnuts.
• While English Walnuts contain 1.5 times more Calcium than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Copper, Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Black Walnuts have 1.7 times more Protein than English Walnuts.
• While English Walnuts contain 1.7 times more Saturated Fat, 3.2 times more Omega 3 and 1.4 times more Carbohydrate than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Energy, Fat, Omega 6 and Fiber per 300 kcal.
• Both Dried Black Walnuts as well as English Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.