Comparing Nutrients in 100 grams Walnuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Walnuts	Blanched Almonds	Recommended Dietary Allowance
Energy	22.6% 654kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	6.4% 4.63g	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	0.12% 0.09g	0% 0g	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	% 0.08g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 2.43g	% 4.46g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	26% 9.9g	38g per day for Men 19-50 years
Protein	27% 15.2g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57.7% 17.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	12.3% 49μg	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	1.44% 1.3mg	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	4.67% 0.7mg	158% 23.8mg	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

	Walnuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.8% 98mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	114% 1.03mg	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	36.4% 2.9mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	79.8% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	46.7% 21μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.8 times more Vitamin B1, 1.8 times more Vitamin B5, 4.7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 33.9 times more Vitamin E than English Walnuts.
• Both English Walnuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Walnuts vs Blanched Almonds:

• English Walnuts have 1.5 times more Copper, 1.9 times more Manganese and 1.5 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 9.5 times more Sodium than English Walnuts.
• Both English Walnuts and Blanched Almonds have similar amounts of Iron and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• English Walnuts have 1.2 times more Fat, 1.5 times more Saturated Fat, 2270 times more Omega 3 and 3.1 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Carbohydrate, 1.8 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Blanched Almonds have similar amounts of Energy per 100 g.
• Both English Walnuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.