Comparing Nutrients in 500 calories Black Walnuts VS Walnuts

Weight per 500 calories

• Black Walnuts: 80.8g
• Walnuts: 76.5g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	49.4% 48g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	14.6% 4.7g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	434% 6.94g	1.6g per day for Men 19-50 years
Omega 6	160% 27.3g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.74g	8.06% 10.5g	130g per day for Men 19-50 years
Sugars	1.23% 0.89g	2.75% 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	0.056% 0.04g	0.095% 0.069g	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	% 0.04g	% 0.061g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 1.86g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	13.5% 5.12g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Walnuts	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	0.085% 0.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.84% 0.046mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.08% 0.11mg	8.82% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	8.7% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.2% 0.47mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	44% 13.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.26% 25μg	18.7% 75μg	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	1.53% 1.37mg	1.1% 0.99mg	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	11.2% 1.7mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	1.72% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Walnuts	Recommended Dietary Allowance
Calcium	4.93% 49.3mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	135% 1.2mg	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	31.5% 2.52mg	28% 2.22mg	8mg per day for Men 19-50 years
Magnesium	38.7% 162mg	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	35.7% 16μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59% 414mg	37.8% 265mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.6mg	0.1% 1.53mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Dried Black Walnuts as well as English Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.