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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Almonds	Recommended Dietary Allowance
Energy	44% 1276kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	33.2% 10.6g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	1053% 17g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	417% 71g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	33% 42.8g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	37% 14g	65.3% 25g	38g per day for Men 19-50 years
Protein	50.6% 28.4g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45% 181μg	22% 87.3μg	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	3.1% 2.78mg	0% 0mg	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	12% 1.8mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Almonds	Recommended Dietary Allowance
Calcium	14% 141mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	227% 2.05mg	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	63.8% 5.1mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	93% 653mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	53.8% 5.9mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.7g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Dry Roasted Walnuts with Salt have 2.5 times more Vitamin B1, 3.8 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 28.5 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Walnuts with Salt have 1.4 times more Copper, 1.2 times more Selenium and 643 times more Sodium than Almonds.
• While Almonds contain 3.8 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Almonds have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Walnuts with Salt have 1.2 times more Fat, 1.4 times more Saturated Fat, 2831 times more Omega 3 and 2.9 times more Omega 6 than Almonds.
• While Almonds contain 1.8 times more Fiber and 1.5 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Almonds have similar amounts of Energy, Carbohydrate and Sugars per 7 oz.
• Both Dry Roasted Walnuts with Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.