Comparing Nutrients in 5 ounces Roasted Almonds VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Roasted Almonds	Black Walnuts	Recommended Dietary Allowance
Energy	29.2% 848kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	15.4% 4.94g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	237% 3.8g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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% 29.8g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	% 0.071g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 1.4g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	53% 29.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	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	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Black Walnuts	Recommended Dietary Allowance
Calcium	38% 380mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	55.3% 4.42mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	240% 5.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	95% 668mg	104% 727mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	22% 741mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	43.4% 4.78mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.17% 6.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Black Walnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Almonds have 1.4 times more Vitamin B1, 9.2 times more Vitamin B2, 7.7 times more Vitamin B3, 1.8 times more Vitamin B9 and 11.5 times more Vitamin E than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 5.2 times more Vitamin B5, 4.3 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Black Walnuts:

• 5 ounces of Roasted Almonds have 4.4 times more Calcium, 1.4 times more Magnesium and 1.4 times more Potassium than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 1.7 times more Manganese and 8.5 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Black Walnuts contain similar levels of Copper, Iron, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 2.2 times more Carbohydrate, 4.4 times more Sugars and 1.6 times more Fiber than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 267.7 times more Omega 3 and 2.6 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Black Walnuts offer comparable quantities of Energy, Fat, Saturated Fat and Protein per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3