Comparing Nutrients in 5 ounces Roasted Almonds VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Walnuts	9%	84%	7%

Macro Nutrients

	Roasted Almonds	Walnuts	Recommended Dietary Allowance
Energy	29.2% 848kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	318% 54g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 3.44g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	25% 9.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Walnuts	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	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	81.7% 24.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	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	Walnuts	Recommended Dietary Allowance
Calcium	38% 380mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	250% 2.25mg	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	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	210% 4.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	66% 29.8μg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	12.6% 6.95μg	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	40% 4.38mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Walnuts per 5 oz

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

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

• 5 ounces of Roasted Almonds have 8 times more Vitamin B2, 3.2 times more Vitamin B3 and 34.1 times more Vitamin E than Walnuts.
• While 5 oz of English Walnuts contain 4.4 times more Vitamin B1, 1.8 times more Vitamin B5, 3.9 times more Vitamin B6, 1.8 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 English 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 Walnuts:

• 5 ounces of Roasted Almonds have 2.7 times more Calcium, 1.3 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Walnuts.
• While 5 oz of English Walnuts contain 1.4 times more Copper, 1.5 times more Manganese and 2.5 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Walnuts contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.5 times more Carbohydrate, 1.9 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Walnuts.
• While 5 oz of English Walnuts contain 1.5 times more Saturated Fat, 908 times more Omega 3 and 2.9 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Walnuts offer comparable quantities of Energy and Fat per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3