Comparing Nutrients in 7 ounces Roasted Almonds VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Roasted Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	41% 1187kcal	44% 1276kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	33.2% 10.6g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1053% 17g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	417% 71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	9.77% 7.1g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	37% 14g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	50.6% 28.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.3% 109μg	45% 181μg	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	3.1% 2.78mg	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	316% 47.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	53% 532mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	328% 2.95mg	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	93% 7.4mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	134% 935mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	53.8% 5.9mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.24% 8.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Dry Roasted Walnuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Dry Roasted Walnuts with Salt:

• 7 ounces of Roasted Almonds have 4 times more Vitamin B2, 1.6 times more Vitamin B3 and 26.6 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 6.8 times more Vitamin B1, 3.9 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Dry Roasted Walnuts with Salt:

• 7 ounces of Roasted Almonds have 3.8 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 1.4 times more Copper, 2.5 times more Selenium and 214.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Roasted Walnuts with Salt contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.4 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 1.3 times more Saturated Fat, 849.3 times more Omega 3 and 2.8 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3