Comparing Nutrients in 5 ounces Black Walnuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Almonds	14%	72%	14%

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Black Walnuts have 3.5 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Dried Black Walnuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Black Walnuts vs Almonds:

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

Comparison of macro-nutrients per 5 ounces:

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