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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	44% 1276kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	33.2% 10.6g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	1053% 17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	417% 71g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	12.5% 9.03g	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% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	37% 14g	55% 21g	38g per day for Men 19-50 years
Protein	50.6% 28.4g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Oil Roasted 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	18% 0.23mg	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	45% 181μg	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	14% 141mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	NA	212% 4.9mg	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	93% 653mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	40.8% 1387mg	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	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.7g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Walnuts with Salt versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Dry Roasted Walnuts with Salt have 5.7 times more Vitamin B1, 4.5 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 28.9 times more Vitamin E than Dry Roasted Walnuts with Salt.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Walnuts with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Dry Roasted Walnuts with Salt have 1.6 times more Copper, 1.2 times more Selenium and 643 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 4.1 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil Roasted Almonds contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Walnuts with Salt have 1.3 times more Saturated Fat, more Omega 3 and 2.6 times more Omega 6 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.3 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil Roasted Almonds offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3