Comparing Nutrients in 5 ounces Black Walnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Black Walnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	30.3% 877kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 6.2g	g per day for Men 19-50 years
Fiber	25.4% 9.64g	39% 15g	38g per day for Men 19-50 years
Protein	61% 34g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Oil Roasted 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	13% 0.17mg	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	11% 44μg	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	152% 3.5mg	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	104% 727mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	29% 991mg	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	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Oil Roasted Almonds per 5 oz

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

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

• 5 ounces of Black Walnuts have 7.2 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.6 times more Vitamin B1, 6 times more Vitamin B2, 7.8 times more Vitamin B3 and 12.5 times more Vitamin E than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Almonds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Dried Black Walnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Black Walnuts have 1.4 times more Copper, 1.6 times more Manganese and 4.1 times more Selenium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 4.8 times more Calcium, 1.4 times more Magnesium and 1.3 times more Potassium than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Almonds contain similar levels of Iron, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Walnuts have more Omega 3 and 2.5 times more Omega 6 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.8 times more Carbohydrate, 4.1 times more Sugars and 1.5 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Saturated Fat and Protein per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3