Comparing Nutrients in 100 grams Black Walnuts VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	21.3% 619kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	61% 59.3g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	167% 2.68g	531% 8.5g	1.6g per day for Men 19-50 years
Omega 6	199% 33.8g	210% 35.7g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	4.92% 3.57g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	43% 24g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	40.5% 0.53mg	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	22.8% 91μg	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	1.56% 1.4mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	165% 1.5mg	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	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	NA	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.12% 4.56g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Black Walnuts vs Dry Roasted Walnuts with Salt:

• Dried Black Walnuts have 1.2 times more Vitamin C and 2.3 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 9.1 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B3 and 2.9 times more Vitamin B9 than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B6 and Vitamin K per 100 g.
• Both Dried Black Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Black Walnuts vs Dry Roasted Walnuts with Salt:

• Dried Black Walnuts have 1.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 3.4 times more Selenium than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 321.5 times more Sodium than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Calcium, Copper, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Black Walnuts have 1.7 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.5 times more Saturated Fat, 3.2 times more Omega 3, 1.9 times more Carbohydrate and 3.2 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Energy, Fat, Omega 6 and Fiber per 100 g.
• Both Dried Black Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.