Comparing Nutrients in 100 grams Walnuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Walnuts	Roasted Almonds	Recommended Dietary Allowance
Energy	22.6% 654kcal	20.6% 598kcal	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	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	76% 13g	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	16% 21g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 2.43g	% 4.75g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	28.7% 11g	38g per day for Men 19-50 years
Protein	27% 15.2g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Roasted 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	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	10.5% 0.14mg	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	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	1.44% 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	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

	Walnuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.8% 98mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	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	36.4% 2.9mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	97% 2.23mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	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	28% 3.1mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• English Walnuts have 4.4 times more Vitamin B1, 1.8 times more Vitamin B5, 3.9 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8 times more Vitamin B2, 3.2 times more Vitamin B3 and 34.1 times more Vitamin E than English Walnuts.
• Both English 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 Walnuts vs Roasted Almonds:

• English Walnuts have 1.4 times more Copper, 1.5 times more Manganese and 2.5 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.7 times more Calcium, 1.3 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than English Walnuts.
• Both English Walnuts and Dry Roasted Almonds have similar amounts of 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, 908 times more Omega 3 and 2.9 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Carbohydrate, 1.9 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Dry Roasted Almonds have similar amounts of Energy per 100 g.
• Both English Walnuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.