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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Almonds	Recommended Dietary Allowance
Energy	31.4% 911kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	88.7% 86g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	752% 12g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	298% 50.6g	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	19.5% 25.3g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	NA	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	26.5% 10g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	36% 20.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	8.5% 1.28mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Almonds	Recommended Dietary Allowance
Calcium	10% 101mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	45.5% 3.64mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.6% 466mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	60.8% 911mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.17% 6.22g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Dry Roasted Walnuts with Salt have 2.5 times more Vitamin B1, 3.8 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 28.5 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Walnuts with Salt have 1.4 times more Copper, 1.2 times more Selenium and 643 times more Sodium than Almonds.
• While Almonds contain 3.8 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Almonds have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Walnuts with Salt have 1.2 times more Fat, 1.4 times more Saturated Fat, 2831 times more Omega 3 and 2.9 times more Omega 6 than Almonds.
• While Almonds contain 1.8 times more Fiber and 1.5 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Almonds have similar amounts of Energy, Carbohydrate and Sugars per 5 oz.
• Both Dry Roasted Walnuts with Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.