Comparing Nutrients in 5 ounces Almonds VS 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	28.3% 821kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	15.4% 4.94g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	237% 3.8g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	2.15% 1.56g	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	0.22% 0.16g	0.098% 0.071g	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	% 0.24g	% 0.071g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 1.4g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	53.5% 30g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Almonds	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	63.6% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	11% 44μg	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	2.68% 2.4mg	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	242% 36.3mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Black Walnuts	Recommended Dietary Allowance
Calcium	38% 381mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	214% 1.93mg	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	65.7% 5.26mg	55.3% 4.42mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	240% 5.52mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	104% 727mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	22% 741mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	43.4% 4.78mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.17% 6.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Black Walnuts:

• Almonds have 3.6 times more Vitamin B1, 8.8 times more Vitamin B2, 7.7 times more Vitamin B3, 1.4 times more Vitamin B9 and 12.3 times more Vitamin E than Dried Black Walnuts.
• While Dried Black Walnuts contain 3.5 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Black Walnuts:

• Almonds have 4.4 times more Calcium, 1.3 times more Magnesium and 1.4 times more Potassium than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.3 times more Copper, 1.8 times more Manganese and 4.1 times more Selenium than Almonds.
• Both Almonds and Dried Black Walnuts have similar amounts of Iron, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.2 times more Carbohydrate, 4 times more Sugars and 1.8 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 892.3 times more Omega 3 and 2.7 times more Omega 6 than Almonds.
• Both Almonds and Dried Black Walnuts have similar amounts of Energy, Fat, Saturated Fat and Protein per 5 oz.
• Both Almonds as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.