Comparing Nutrients in 5 ounces Roasted Almonds VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Roasted Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	29.2% 848kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	88.7% 86g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	23.7% 7.6g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	752% 12g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	298% 50.6g	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	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	6.98% 5.06g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	26.5% 10g	38g per day for Men 19-50 years
Protein	53% 29.7g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	234% 2.1mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	NA	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	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.17% 6.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Dry Roasted Walnuts with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Dry Roasted Walnuts with Salt:

• 5 ounces of Roasted Almonds have 4 times more Vitamin B2, 1.6 times more Vitamin B3 and 26.6 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 6.8 times more Vitamin B1, 3.9 times more Vitamin B6, 1.7 times more Vitamin B9 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 Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt:

• 5 ounces of Roasted Almonds have 3.8 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 1.4 times more Copper, 2.5 times more Selenium and 214.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Roasted Walnuts with Salt contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.4 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 1.3 times more Saturated Fat, 849.3 times more Omega 3 and 2.8 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3