Comparing Nutrients in 7 ounces Almonds VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Almonds	Black Walnuts	Recommended Dietary Allowance
Energy	39.6% 1149kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	121% 118g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	332% 5.3g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	14.6% 19g	130g per day for Men 19-50 years
Sugars	12% 8.63g	3% 2.2g	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	0.3% 0.22g	0.14% 0.099g	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	% 0.34g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 2g	g per day for Men 19-50 years
Fiber	65.3% 25g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	75% 42g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	15.4% 61.5μg	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	0% 0mg	3.75% 3.37mg	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	339% 51mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Black Walnuts	Recommended Dietary Allowance
Calcium	53.4% 534mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	300% 2.7mg	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	92% 7.36mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	336% 7.73mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	145% 1018mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.24% 9.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Black Walnuts:

• Almonds have 3.6 times more Vitamin B1, 8.8 times more Vitamin B2, 7.7 times more Vitamin B3, 1.4 times more Vitamin B9 and 12.3 times more Vitamin E than Dried Black Walnuts.
• While Dried Black Walnuts contain 3.5 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Black Walnuts:

• Almonds have 4.4 times more Calcium, 1.3 times more Magnesium and 1.4 times more Potassium than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.3 times more Copper, 1.8 times more Manganese and 4.1 times more Selenium than Almonds.
• Both Almonds and Dried Black Walnuts have similar amounts of Iron, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2.2 times more Carbohydrate, 4 times more Sugars and 1.8 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 892.3 times more Omega 3 and 2.7 times more Omega 6 than Almonds.
• Both Almonds and Dried Black Walnuts have similar amounts of Energy, Fat, Saturated Fat and Protein per 7 oz.
• Both Almonds as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.