Comparing Nutrients in 100 grams Dried Pilinuts VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Dried Pilinuts	Black Walnuts	Recommended Dietary Allowance
Energy	24.8% 719kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.6g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	NA	167% 2.68g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	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	3.06% 3.98g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.05g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	NA	18% 6.8g	38g per day for Men 19-50 years
Protein	19.3% 11g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Black 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	76% 0.91mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.15% 0.093mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.24% 0.52mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	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	15% 60μg	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	0.67% 0.6mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Black Walnuts	Recommended Dietary Allowance
Calcium	14.5% 145mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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	44% 3.53mg	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	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	82% 575mg	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	NA	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	27% 2.97mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	0.075% 2.77g	0.12% 4.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Black Walnuts per 100 g

Compare the macro and micronutrient content in 100 g of Dried Pilinuts 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 Dried Pilinuts vs Black Walnuts:

• 100 grams of Dried Pilinuts have 16 times more Vitamin B1 and 1.9 times more Vitamin B9 than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 1.4 times more Vitamin B2, 3.5 times more Vitamin B5 and 5.1 times more Vitamin B6 than Dried Pilinuts.
• Both Dried Pilinuts and Black Walnuts provide similar amounts of Vitamin B3 per 100 grams.
• Both Dried Pilinuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Dried Pilinuts vs Black Walnuts:

• 100 grams of Dried Pilinuts have 2.4 times more Calcium and 1.5 times more Magnesium than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 1.4 times more Copper and 1.7 times more Manganese than Dried Pilinuts.
• Both Dried Pilinuts and Black Walnuts contain similar levels of Iron, Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Pilinuts have 1.3 times more Fat and 9 times more Saturated Fat than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 4.4 times more Omega 6, 2.4 times more Carbohydrate and 2.2 times more Protein than Dried Pilinuts.
• Both Dried Pilinuts and Black Walnuts offer comparable quantities of Energy per 100 grams.