Comparing Nutrients in 100 grams Roasted Almonds VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Roasted Almonds	Black Walnuts	Recommended Dietary Allowance
Energy	20.6% 598kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	167% 2.68g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	199% 33.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	1.5% 1.1g	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	0.014% 0.01g	0.069% 0.05g	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	% 0.01g	% 0.05g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 1g	g per day for Men 19-50 years
Fiber	28.7% 11g	18% 6.8g	38g per day for Men 19-50 years
Protein	37.4% 21g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	45% 0.58mg	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	13.8% 55μg	7.75% 31μg	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	0% 0mg	1.9% 1.7mg	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	159% 24mg	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Black Walnuts	Recommended Dietary Allowance
Calcium	27% 268mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	151% 1.36mg	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	46.6% 3.73mg	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	169% 3.9mg	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	67.3% 471mg	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.12% 4.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Black Walnuts per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Almonds vs Black Walnuts:

• 100 grams of Roasted Almonds have 1.4 times more Vitamin B1, 9.2 times more Vitamin B2, 7.7 times more Vitamin B3, 1.8 times more Vitamin B9 and 11.5 times more Vitamin E than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 5.2 times more Vitamin B5, 4.3 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Almonds vs Black Walnuts:

• 100 grams of Roasted Almonds have 4.4 times more Calcium, 1.4 times more Magnesium and 1.4 times more Potassium than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 1.7 times more Manganese and 8.5 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Black Walnuts contain similar levels of Copper, Iron, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 2.2 times more Carbohydrate, 4.4 times more Sugars and 1.6 times more Fiber than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 267.7 times more Omega 3 and 2.6 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Black Walnuts offer comparable quantities of Energy, Fat, Saturated Fat and Protein per 100 grams.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3