Comparing Nutrients in 5 ounces Black Walnuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Walnuts	9%	84%	7%

Macro Nutrients

	Black Walnuts	Walnuts	Recommended Dietary Allowance
Energy	30.3% 877kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	318% 54g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	0.098% 0.071g	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	% 0.071g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 3.44g	g per day for Men 19-50 years
Fiber	25.4% 9.64g	25% 9.5g	38g per day for Men 19-50 years
Protein	61% 34g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Walnuts	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	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	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	11% 44μg	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	2.68% 2.4mg	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	19.7% 2.95mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Walnuts	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	55.3% 4.42mg	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	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	104% 727mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	0.16% 5.77g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 2.9 times more Vitamin B5, 1.3 times more Vitamin C and 3 times more Vitamin E than English Walnuts.
• While English Walnuts contain 6 times more Vitamin B1, 2.4 times more Vitamin B3 and 3.2 times more Vitamin B9 than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per 5 oz.
• Both Dried Black Walnuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Black Walnuts vs Walnuts:

• Dried Black Walnuts have 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.5 times more Selenium than English Walnuts.
• While English Walnuts contain 1.6 times more Calcium than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Copper, Iron, Manganese, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Black Walnuts have 1.6 times more Protein than English Walnuts.
• While English Walnuts contain 1.8 times more Saturated Fat, 3.4 times more Omega 3, 1.4 times more Carbohydrate and 2.4 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Energy, Fat, Omega 6 and Fiber per 5 oz.
• Both Dried Black Walnuts as well as English Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.