Comparing Nutrients in 100 grams Walnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Walnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	22.6% 654kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	79.5% 13.5g	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	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	6.28% 4.55g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 2.43g	% 4.38g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	27% 15.2g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil 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	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	9.08% 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	6.75% 27μg	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	173% 26mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9.8% 98mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	106% 0.96mg	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% 3.68mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	107% 2.46mg	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	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• English Walnuts have 3.7 times more Vitamin B1, 2.5 times more Vitamin B5, 4.6 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.2 times more Vitamin B2, 3.3 times more Vitamin B3 and 37.1 times more Vitamin E than English Walnuts.
• Both English Walnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• English Walnuts have 1.7 times more Copper and 1.4 times more Manganese than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than English Walnuts.
• Both English Walnuts and Oil Roasted Almonds have similar amounts of Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• English Walnuts have 1.5 times more Saturated Fat, more Omega 3 and 2.8 times more Omega 6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Carbohydrate, 1.7 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Oil Roasted Almonds have similar amounts of Energy and Fat per 100 g.
• Both English Walnuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.