Comparing Nutrients in 5 ounces Black Walnuts VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	30.3% 877kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	88.7% 86g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	23.7% 7.6g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	752% 12g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	298% 50.6g	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	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	6.98% 5.06g	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	26.5% 10g	38g per day for Men 19-50 years
Protein	61% 34g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	234% 2.1mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	NA	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	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	0.17% 6.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Black Walnuts vs Dry Roasted Walnuts with Salt:

• Dried Black Walnuts have 1.2 times more Vitamin C and 2.3 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 9.1 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B3 and 2.9 times more Vitamin B9 than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B6 and Vitamin K per 5 oz.
• Both Dried Black Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Black Walnuts vs Dry Roasted Walnuts with Salt:

• Dried Black Walnuts have 1.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 3.4 times more Selenium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 321.5 times more Sodium than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Calcium, Copper, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Black Walnuts have 1.7 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.5 times more Saturated Fat, 3.2 times more Omega 3, 1.9 times more Carbohydrate and 3.2 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Energy, Fat, Omega 6 and Fiber per 5 oz.
• Both Dried Black Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.