Comparing Nutrients in 5 ounces Black Walnuts VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Black Walnuts	Dried Pilinuts	Recommended Dietary Allowance
Energy	30.3% 877kcal	35% 1019kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	138% 44.2g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	NA	1.6g per day for Men 19-50 years
Omega 6	281% 48g	63.4% 10.8g	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	4.34% 5.64g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	NA	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	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	% 0.071g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	25.4% 9.64g	NA	38g per day for Men 19-50 years
Protein	61% 34g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	12.5% 0.16mg	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	21.3% 85μg	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	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.7% 2.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Dried Pilinuts	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	151% 1.36mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	102% 428mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	143% 3.28mg	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	116% 815mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	0.11% 3.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Dried Pilinuts per 5 oz

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

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

• 5 ounces of Black Walnuts have 1.4 times more Vitamin B2, 3.5 times more Vitamin B5 and 5.1 times more Vitamin B6 than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 16 times more Vitamin B1 and 1.9 times more Vitamin B9 than Dried Black Walnuts.
• Both Black Walnuts and Dried Pilinuts provide similar amounts of Vitamin B3 per five ounces.
• Both Dried Black Walnuts as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Black Walnuts vs Dried Pilinuts:

• 5 ounces of Black Walnuts have 1.4 times more Copper and 1.7 times more Manganese than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 2.4 times more Calcium and 1.5 times more Magnesium than Dried Black Walnuts.
• Both Black Walnuts and Dried Pilinuts contain similar levels of Iron, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Walnuts have 4.4 times more Omega 6, 2.4 times more Carbohydrate and 2.2 times more Protein than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 1.3 times more Fat and 9 times more Saturated Fat than Dried Black Walnuts.
• Both Black Walnuts and Dried Pilinuts offer comparable quantities of Energy per five ounces.