Comparing Nutrients in 7 ounces Walnuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Walnuts	Blanched Almonds	Recommended Dietary Allowance
Energy	44.8% 1298kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	1126% 18g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	12.7% 9.2g	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% 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	% 0.16g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 4.82g	% 8.85g	g per day for Men 19-50 years
Fiber	35% 13.3g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	54% 30.2g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	19.4% 194mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	158% 3.64mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	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	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.8 times more Vitamin B1, 1.8 times more Vitamin B5, 4.7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 33.9 times more Vitamin E than English Walnuts.
• Both English Walnuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Walnuts vs Blanched Almonds:

• English Walnuts have 1.5 times more Copper, 1.9 times more Manganese and 1.5 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 9.5 times more Sodium than English Walnuts.
• Both English Walnuts and Blanched Almonds have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• English Walnuts have 1.2 times more Fat, 1.5 times more Saturated Fat, 2270 times more Omega 3 and 3.1 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Carbohydrate, 1.8 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Blanched Almonds have similar amounts of Energy per 7 oz.
• Both English Walnuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.