Comparing Nutrients in 5 ounces Walnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Walnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	32% 927kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	804% 13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 6.2g	g per day for Men 19-50 years
Fiber	25% 9.5g	39% 15g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil Roasted 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	14% 139mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	29% 991mg	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	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• English Walnuts have 3.7 times more Vitamin B1, 2.5 times more Vitamin B5, 4.6 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.2 times more Vitamin B2, 3.3 times more Vitamin B3 and 37.1 times more Vitamin E than English Walnuts.
• Both English Walnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Walnuts vs Oil Roasted Almonds:

• English Walnuts have 1.7 times more Copper and 1.4 times more Manganese than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than English Walnuts.
• Both English Walnuts and Oil Roasted Almonds have similar amounts of Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• English Walnuts have 1.5 times more Saturated Fat, more Omega 3 and 2.8 times more Omega 6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Carbohydrate, 1.7 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Oil Roasted Almonds have similar amounts of Energy and Fat per 5 oz.
• Both English Walnuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.