Comparing Nutrients in 100 grams Oil Roasted Almonds VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Walnuts	9%	84%	7%

Macro Nutrients

	Oil Roasted Almonds	Walnuts	Recommended Dietary Allowance
Energy	21% 607kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	224% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	3.6% 2.6g	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% 0g	0.12% 0.09g	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	% 0.04g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 2.43g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	38% 21.2g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57.7% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.75% 27μg	24.5% 98μg	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	1.44% 1.3mg	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	173% 26mg	4.67% 0.7mg	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

	Oil Roasted Almonds	Walnuts	Recommended Dietary Allowance
Calcium	29% 291mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	176% 1.6mg	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% 3.68mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	46.7% 21μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.6% 466mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.11% 4.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Walnuts per 100 g

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

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

• 100 grams of Oil Roasted Almonds have 5.2 times more Vitamin B2, 3.3 times more Vitamin B3 and 37.1 times more Vitamin E than Walnuts.
• While 100 g of English Walnuts contain 3.7 times more Vitamin B1, 2.5 times more Vitamin B5, 4.6 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Oil Roasted Almonds have 3 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Walnuts.
• While 100 g of English Walnuts contain 1.7 times more Copper and 1.4 times more Manganese than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Walnuts contain similar levels of Selenium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.3 times more Carbohydrate, 1.7 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Walnuts.
• While 100 g of English Walnuts contain 1.5 times more Saturated Fat, more Omega 3 and 2.8 times more Omega 6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Walnuts offer comparable quantities of Energy and Fat per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3