Comparing Nutrients in 100 grams Black Walnuts VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Black Walnuts have 5.2 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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 Dried Black Walnuts.
• Both Dried Black Walnuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Black Walnuts have 1.2 times more Copper, 1.7 times more Manganese and 8.5 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.4 times more Calcium, 1.4 times more Magnesium and 1.4 times more Potassium than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Almonds have similar amounts of Iron, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Black Walnuts have 267.7 times more Omega 3 and 2.6 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Carbohydrate, 4.4 times more Sugars and 1.6 times more Fiber than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 100 g.
• Both Dried Black Walnuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.