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Comparing Nutrients in 100 grams Black WalnutsVS Walnuts

Macros Ratio

Protein Fat Carbs

Black Walnuts
14%
80%
6%
Walnuts
9%
84%
7%
100 g ▼

Macro Nutrients

21.3%619kcal
Energy
22.6%654kcal
619 kcalvs654 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
61%59.3g
Fat
67.2%65.2g
59.3 gvs65.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
11%3.5g
Saturated Fat
19%6.13g
3.5 gvs6.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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167%2.68g
Omega 3
568%9.1g
2.68 gvs9.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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199%33.8g
Omega 6
224%38g
33.8 gvs38 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
7.37%9.6g
Carbohydrate
10.5%13.7g
9.6 gvs13.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.5%1.1g
Sugars
3.6%2.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.1 gvs2.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.069%0.05g
Fructose
0.12%0.09g
≤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]
0.05 gvs0.09 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.05g
Glucose
%0.08g
0.05 gvs0.08 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%1g
Sucrose
%2.43g
1 gvs2.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
18%6.8g
Fiber
17.6%6.7g
6.8 gvs6.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
43%24g
Protein
27%15.2g
24 gvs15.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.22%2μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
2 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.75%0.057mg
Vitamin B1
28.4%0.34mg
Thiamine
0.057 mgvs0.34 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10%0.13mg
Vitamin B2
11.5%0.15mg
Riboflavin
0.13 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
2.94%0.47mg
Vitamin B3
7.03%1.13mg
Niacin, nicotinic acid, niacinamide
0.47 mgvs1.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
33%1.66mg
Vitamin B5
11.4%0.57mg
Pantothenic acid
1.66 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45%0.58mg
Vitamin B6
41.3%0.54mg
Pyridoxine
0.58 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
57.7%17.3μg
Biotin
NA μgvs17.3 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.75%31μg
Vitamin B9
24.5%98μg
Folates and Folic Acid
31 μgvs98 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.9%1.7mg
Vitamin C
1.44%1.3mg
Ascorbic acid
1.7 mgvs1.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
14%2.08mg
Vitamin E
4.67%0.7mg
Tocopherols and Tocotrienols
2.08 mgvs0.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.25%2.7μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
2.7 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.1%61mg
Calcium
9.8%98mg
61 mgvs98 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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151%1.36mg
Copper
176%1.6mg
1.36 mgvs1.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
39%3.12mg
Iron
36.4%2.9mg
3.12 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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48%201mg
Magnesium
37.6%158mg
201 mgvs158 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
169%3.9mg
Manganese
148%3.4mg
3.9 mgvs3.4 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
46.7%21μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs21 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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73.3%513mg
Phosphorus
49.4%346mg
513 mgvs346 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.4%523mg
Potassium
13%441mg
523 mgvs441 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31%17μg
Selenium
8.9%4.9μg
17 μgvs4.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.13%2mg
Sodium
0.13%2mg
2 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
30.6%3.37mg
Zinc
28%3.1mg
3.37 mgvs3.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.12%4.56g
Water
0.11%4.07g
4.56 gvs4.07 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Black Walnuts vs Walnuts:
Comparing minerals per 100 grams for Black Walnuts vs Walnuts:
Comparison of macro-nutrients per 100 grams:



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