Comparing Nutrients in 100 grams Walnuts VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Walnuts	Black Walnuts	Recommended Dietary Allowance
Energy	22.6% 654kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	167% 2.68g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	199% 33.8g	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	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	1.5% 1.1g	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	0.069% 0.05g	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	% 0.05g	g per day for Men 19-50 years
Sucrose	% 2.43g	% 1g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	27% 15.2g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	45% 0.58mg	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	7.75% 31μg	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	1.9% 1.7mg	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	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Black Walnuts	Recommended Dietary Allowance
Calcium	9.8% 98mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	151% 1.36mg	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	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	169% 3.9mg	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	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.12% 4.56g	3700g per day for Men 19-50 years

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

• English Walnuts have 6 times more Vitamin B1, 2.4 times more Vitamin B3 and 3.2 times more Vitamin B9 than Dried Black Walnuts.
• While Dried Black Walnuts contain 2.9 times more Vitamin B5, 1.3 times more Vitamin C and 3 times more Vitamin E than English Walnuts.
• Both English Walnuts and Dried Black Walnuts have similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per 100 g.
• Both English Walnuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Walnuts vs Black Walnuts:

• English Walnuts have 1.6 times more Calcium than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.5 times more Selenium than English Walnuts.
• Both English Walnuts and Dried Black Walnuts have similar amounts of Copper, Iron, Manganese, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• English Walnuts have 1.8 times more Saturated Fat, 3.4 times more Omega 3, 1.4 times more Carbohydrate and 2.4 times more Sugars than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.6 times more Protein than English Walnuts.
• Both English Walnuts and Dried Black Walnuts have similar amounts of Energy, Fat, Omega 6 and Fiber per 100 g.
• Both English Walnuts as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.