Comparing Nutrients in 5 ounces Walnuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Walnuts	Almonds	Recommended Dietary Allowance
Energy	32% 927kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	804% 13g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	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	15% 19.4g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 5.6g	g per day for Men 19-50 years
Fiber	25% 9.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	40.3% 0.48mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	242% 36.3mg	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

	Walnuts	Almonds	Recommended Dietary Allowance
Calcium	14% 139mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	51.6% 4.12mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	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	70% 490mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	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	40% 4.38mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.7 times more Vitamin B1, 1.2 times more Vitamin B5, 3.9 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.6 times more Vitamin B2, 3.2 times more Vitamin B3, 3.3 times more Vitamin B7 and 36.6 times more Vitamin E than English Walnuts.
• Both English Walnuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Walnuts vs Almonds:

• English Walnuts have 1.5 times more Copper and 1.6 times more Manganese than Almonds.
• While Almonds contain 2.7 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 2.2 times more Molybdenum, 1.4 times more Phosphorus and 1.7 times more Potassium than English Walnuts.
• Both English Walnuts and Almonds have similar amounts of Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• English Walnuts have 1.3 times more Fat, 1.6 times more Saturated Fat, 3026.7 times more Omega 3 and 3.1 times more Omega 6 than Almonds.
• While Almonds contain 1.6 times more Carbohydrate, 1.7 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Almonds have similar amounts of Energy per 5 oz.
• Both English Walnuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.