Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Walnuts	9%	84%	7%

Macro Nutrients

	Oil Roasted Almonds	Walnuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	318% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	15% 19.4g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 0g	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	% 0.057g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 3.44g	g per day for Men 19-50 years
Fiber	39% 15g	25% 9.5g	38g per day for Men 19-50 years
Protein	53.7% 30g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Oil 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	11% 0.13mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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

	Oil Roasted Almonds	Walnuts	Recommended Dietary Allowance
Calcium	41.2% 412mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	94% 661mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	12.6% 6.95μg	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	39.6% 4.35mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Walnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil 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 Oil Roasted Almonds vs Walnuts:

• 5 ounces of Oil Roasted Almonds have 5.2 times more Vitamin B2, 3.3 times more Vitamin B3 and 37.1 times more Vitamin E than Walnuts.
• While 5 oz of English Walnuts contain 3.7 times more Vitamin B1, 2.5 times more Vitamin B5, 4.6 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil 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 Oil Roasted Almonds vs Walnuts:

• 5 ounces of Oil Roasted Almonds have 3 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Walnuts.
• While 5 oz of English Walnuts contain 1.7 times more Copper and 1.4 times more Manganese than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Walnuts contain similar levels of Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.3 times more Carbohydrate, 1.7 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, more Omega 3 and 2.8 times more Omega 6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Walnuts offer comparable quantities of Energy and Fat per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3