Comparing Nutrients in 7 ounces Black Walnuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Walnuts	9%	84%	7%

Macro Nutrients

	Black Walnuts	Walnuts	Recommended Dietary Allowance
Energy	42.4% 1228kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	121% 118g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	38% 12g	32g per day for Men 19-50 years
Omega 3	332% 5.3g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	445% 75.6g	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	21% 27.2g	130g per day for Men 19-50 years
Sugars	3% 2.2g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 2g	% 4.82g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	35% 13.3g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Walnuts	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	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.4% 61.5μg	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Walnuts	Recommended Dietary Allowance
Calcium	12% 121mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	0.22% 8.08g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 2.9 times more Vitamin B5, 1.3 times more Vitamin C and 3 times more Vitamin E than English Walnuts.
• While English Walnuts contain 6 times more Vitamin B1, 2.4 times more Vitamin B3 and 3.2 times more Vitamin B9 than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per 7 oz.
• Both Dried Black Walnuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Black Walnuts vs Walnuts:

• Dried Black Walnuts have 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.5 times more Selenium than English Walnuts.
• While English Walnuts contain 1.6 times more Calcium than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Copper, Iron, Manganese, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Black Walnuts have 1.6 times more Protein than English Walnuts.
• While English Walnuts contain 1.8 times more Saturated Fat, 3.4 times more Omega 3, 1.4 times more Carbohydrate and 2.4 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts and English Walnuts have similar amounts of Energy, Fat, Omega 6 and Fiber per 7 oz.
• Both Dried Black Walnuts as well as English Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.