Comparing Nutrients in 7 ounces Walnuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Walnuts	Almonds	Recommended Dietary Allowance
Energy	44.8% 1298kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	1126% 18g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	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	21% 27.2g	33% 42.8g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 4.82g	% 7.84g	g per day for Men 19-50 years
Fiber	35% 13.3g	65.3% 25g	38g per day for Men 19-50 years
Protein	54% 30.2g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	56.4% 0.68mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Almonds	Recommended Dietary Allowance
Calcium	19.4% 194mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	72% 5.77mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	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	98% 687mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.7 times more Vitamin B1, 1.2 times more Vitamin B5, 3.9 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.6 times more Vitamin B2, 3.2 times more Vitamin B3, 3.3 times more Vitamin B7 and 36.6 times more Vitamin E than English Walnuts.
• Both English Walnuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Walnuts vs Almonds:

• English Walnuts have 1.5 times more Copper and 1.6 times more Manganese than Almonds.
• While Almonds contain 2.7 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 2.2 times more Molybdenum, 1.4 times more Phosphorus and 1.7 times more Potassium than English Walnuts.
• Both English Walnuts and Almonds have similar amounts of Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• English Walnuts have 1.3 times more Fat, 1.6 times more Saturated Fat, 3026.7 times more Omega 3 and 3.1 times more Omega 6 than Almonds.
• While Almonds contain 1.6 times more Carbohydrate, 1.7 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Almonds have similar amounts of Energy per 7 oz.
• Both English Walnuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.