Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Oil Roasted Almonds	Glazed Walnuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	158% 27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	72.6% 94g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 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	19% 7.14g	38g per day for Men 19-50 years
Protein	75.2% 42g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	15.2% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	NA	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	NA	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	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	344% 51.5mg	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

	Oil Roasted Almonds	Glazed Walnuts	Recommended Dietary Allowance
Calcium	57.7% 577mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	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	55.4% 6.1mg	NA	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.34% 12.5g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Glazed Walnuts:

• Oil Roasted Almonds have 4.1 times more Calcium, 2.9 times more Iron and 3 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 446 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 1.2 times more Energy, 1.5 times more Fat, 2.9 times more Fiber and 2.6 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 2.7 times more Carbohydrate and 7.1 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Glazed Walnuts have similar amounts of Saturated Fat per 7 oz.
• Both Oil Roasted Almonds as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.