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

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	42.4% 1228kcal	44% 1276kcal	2900kcal per day for Men 19-50 years
Fat	121% 118g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	33.2% 10.6g	32g per day for Men 19-50 years
Omega 3	332% 5.3g	1053% 17g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	417% 71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	3% 2.2g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	37% 14g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	50.6% 28.4g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	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	15.4% 61.5μg	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	3.75% 3.37mg	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	27.5% 4.13mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	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	77.4% 6.2mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	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	145% 1018mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	53.8% 5.9mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	0.24% 8.7g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 1.2 times more Vitamin C and 2.3 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 9.1 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B3 and 2.9 times more Vitamin B9 than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B6 and Vitamin K per 7 oz.
• Both Dried Black Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Black Walnuts have 1.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 3.4 times more Selenium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 321.5 times more Sodium than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Calcium, Copper, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Black Walnuts have 1.7 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.5 times more Saturated Fat, 3.2 times more Omega 3, 1.9 times more Carbohydrate and 3.2 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Energy, Fat, Omega 6 and Fiber per 7 oz.
• Both Dried Black Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.