Comparing Nutrients in 7 ounces Dried Pilinuts VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Dried Pilinuts	Black Walnuts	Recommended Dietary Allowance
Energy	49.2% 1427kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	163% 158g	121% 118g	97g per day for Men 19-50 years
Saturated Fat	193% 62g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	NA	332% 5.3g	1.6g per day for Men 19-50 years
Omega 6	88.8% 15g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	NA	35.5% 13.5g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.44% 1.03mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	89% 1.16mg	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	29.8% 119μg	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	1.32% 1.2mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Black Walnuts	Recommended Dietary Allowance
Calcium	28.8% 288mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	87.6% 7mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	336% 7.73mg	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	163% 1141mg	145% 1018mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	NA	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.5g	0.24% 9.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Black Walnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Pilinuts versus 7 oz of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Dried Pilinuts have 16 times more Vitamin B1 and 1.9 times more Vitamin B9 than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 1.4 times more Vitamin B2, 3.5 times more Vitamin B5 and 5.1 times more Vitamin B6 than Dried Pilinuts.
• Both Dried Pilinuts and Black Walnuts provide similar amounts of Vitamin B3 per seven ounces.
• Both Dried Pilinuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Dried Pilinuts vs Black Walnuts:

• 7 ounces of Dried Pilinuts have 2.4 times more Calcium and 1.5 times more Magnesium than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 1.4 times more Copper and 1.7 times more Manganese than Dried Pilinuts.
• Both Dried Pilinuts and Black Walnuts contain similar levels of Iron, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Pilinuts have 1.3 times more Fat and 9 times more Saturated Fat than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 4.4 times more Omega 6, 2.4 times more Carbohydrate and 2.2 times more Protein than Dried Pilinuts.
• Both Dried Pilinuts and Black Walnuts offer comparable quantities of Energy per seven ounces.