Comparing Nutrients in 5 ounces Walnuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Walnuts	Blanched Almonds	Recommended Dietary Allowance
Energy	32% 927kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	804% 13g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 6.32g	g per day for Men 19-50 years
Fiber	25% 9.5g	37% 14g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	14% 139mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	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	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.8 times more Vitamin B1, 1.8 times more Vitamin B5, 4.7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 33.9 times more Vitamin E than English Walnuts.
• Both English Walnuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Walnuts vs Blanched Almonds:

• English Walnuts have 1.5 times more Copper, 1.9 times more Manganese and 1.5 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 9.5 times more Sodium than English Walnuts.
• Both English Walnuts and Blanched Almonds have similar amounts of Iron and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• English Walnuts have 1.2 times more Fat, 1.5 times more Saturated Fat, 2270 times more Omega 3 and 3.1 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Carbohydrate, 1.8 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Blanched Almonds have similar amounts of Energy per 5 oz.
• Both English Walnuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.