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

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	32% 927kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	88.7% 86g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	23.7% 7.6g	32g per day for Men 19-50 years
Omega 3	804% 13g	752% 12g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	298% 50.6g	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	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	6.98% 5.06g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	26.5% 10g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	234% 2.1mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	NA	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	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.17% 6.22g	3700g per day for Men 19-50 years

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

• Dry Roasted Walnuts with Salt contain 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3 and 1.3 times more Vitamin E than English Walnuts.
• Both English Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per 5 oz.
• Both English Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• English Walnuts have 1.4 times more Calcium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 321.5 times more Sodium than English Walnuts.
• Both English Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Walnuts with Salt contain 1.3 times more Carbohydrate and 1.4 times more Sugars than English Walnuts.
• Both English Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Fiber and Protein per 5 oz.
• Both English Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.