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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Oil Roasted Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	41.5% 1205kcal	44% 1276kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	33.2% 10.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	1053% 17g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	417% 71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 0g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	37% 14g	38g per day for Men 19-50 years
Protein	75.2% 42g	50.6% 28.4g	56g per day for Men 19-50 years

Vitamins

	Oil 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	15.2% 0.18mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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

	Oil Roasted Almonds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	57.7% 577mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	53.8% 5.9mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.24% 8.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oil 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 Oil Roasted Almonds vs Dry Roasted Walnuts with Salt:

• 7 ounces of Oil Roasted Almonds have 2.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 28.9 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 5.7 times more Vitamin B1, 4.5 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil 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 Oil Roasted Almonds vs Dry Roasted Walnuts with Salt:

• 7 ounces of Oil Roasted Almonds have 4.1 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 1.6 times more Copper and 643 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry Roasted Walnuts with Salt contain similar levels of Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.3 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, more Omega 3 and 2.6 times more Omega 6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3