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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Walnuts	9%	84%	7%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Walnuts	Recommended Dietary Allowance
Energy	44% 1276kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	33.2% 10.6g	38% 12g	32g per day for Men 19-50 years
Omega 3	1053% 17g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	417% 71g	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	27.3% 35.4g	21% 27.2g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	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	NA	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.82g	g per day for Men 19-50 years
Fiber	37% 14g	35% 13.3g	38g per day for Men 19-50 years
Protein	50.6% 28.4g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Walnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	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	45% 181μg	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	3.1% 2.78mg	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	12% 1.8mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Walnuts	Recommended Dietary Allowance
Calcium	14% 141mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	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	63.8% 5.1mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	NA	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	93% 653mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	53.8% 5.9mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	0.24% 8.7g	0.22% 8.08g	3700g per day for Men 19-50 years

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

• Dry Roasted Walnuts with Salt have 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin E and 1.2 times more Vitamin K than English Walnuts.
• Both Dry Roasted Walnuts with Salt and English Walnuts have similar amounts of Vitamin B6, Vitamin B9 and Vitamin C per 7 oz.
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Walnuts:

• Dry Roasted Walnuts with Salt have 321.5 times more Sodium than English Walnuts.
• While English Walnuts contain 1.4 times more Calcium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and English Walnuts have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Walnuts with Salt have 1.3 times more Carbohydrate and 1.4 times more Sugars than English Walnuts.
• Both Dry Roasted Walnuts with Salt and English Walnuts have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Fiber and Protein per 7 oz.
• Both Dry Roasted Walnuts with Salt as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.