Comparing Nutrients in 7 ounces Almonds VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Almonds	Glazed Walnuts	Recommended Dietary Allowance
Energy	39.6% 1149kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	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	72.6% 94g	130g per day for Men 19-50 years
Sugars	12% 8.63g	88% 63.8g	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	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	19% 7.14g	38g per day for Men 19-50 years
Protein	75% 42g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Glazed Walnuts	Recommended Dietary Allowance
Calcium	53.4% 534mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	NA	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	NA	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	NA	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.34% 12.5g	3700g per day for Men 19-50 years

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

Both Almonds and Glazed Walnuts have similar amounts of vitamins per 7 oz
• Both Almonds as well as Glazed Walnuts have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Glazed Walnuts:

• Almonds have 3.8 times more Calcium, 2.9 times more Iron and 3.2 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 446 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.4 times more Fat, 3.5 times more Fiber and 2.6 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 2.2 times more Carbohydrate and 7.4 times more Sugars than Almonds.
• Both Almonds and Glazed Walnuts have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Almonds as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.