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Nutrition Facts Comparison Tool

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Walnuts
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Almonds
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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 9% DV 186 calories
  • Almonds 1 oz (23 whole kernels) (x1) 8% DV 164 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 24% DV 18.5g
  • Almonds 1 oz (23 whole kernels) (x1) 18% DV 14.2g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 1% DV 3.9g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 6.1g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 9% DV 4.3g
  • Almonds 1 oz (23 whole kernels) (x1) 12% DV 6g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 0% DV 0mg
  • Almonds 1 oz (23 whole kernels) (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 7% DV 1.9g
  • Almonds 1 oz (23 whole kernels) (x1) 13% DV 3.6g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 1% DV 0.7g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 1.2g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 5% DV 0.8mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 1.1mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 2% DV 27.8mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 76.4mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 3% DV 125.2mg
  • Almonds 1 oz (23 whole kernels) (x1) 4% DV 208.2mg
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Table Legend

  1. Walnuts
  2. Almonds
~ = missing data
  Macronutrients
Food # 1 2
Weight (g) 28 28
Calories
(%DV)
186
(9%)
164
(8%)
Fat (g)
(%DV)
18.5
(24%)
14.2
(18%)
Protein (g)
(%DV)
4.3
(9%)
6
(12%)
Carbohydrate (g)
(%DV)
3.9
(1%)
6.1
(2%)
Sugars (g)
(%DV)
0.7
(1%)
1.2
(2%)
Fiber (g)
(%DV)
1.9
(7%)
3.6
(13%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
1.7
(9%)
1.1
(5%)
Net-Carbs (g) 2
2.6
Trans Fatty Acids (g) ~
0
  Minerals
Food # 1 2
Weight (g) 28 28
Calcium (mg)
(%DV)
27.8
(2%)
76.4
(6%)
Iron, Fe (mg)
(%DV)
0.8
(5%)
1.1
(6%)
Potassium, K (mg)
(%DV)
125.2
(3%)
208.2
(4%)
Magnesium (mg)
(%DV)
44.9
(11%)
76.7
(18%)
Phosphorus, P (mg)
(%DV)
98.3
(8%)
136.6
(11%)
Sodium (mg)
(%DV)
0.6
(0%)
0.3
(0%)
Zinc, Zn (mg)
(%DV)
0.9
(8%)
0.9
(8%)
Copper, Cu (mg)
(%DV)
0.5
(50%)
0.3
(33%)
Manganese (mg)
(%DV)
1
(42%)
0.6
(27%)
Selenium, Se (μg)
(%DV)
1.4
(3%)
1.2
(2%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
Iodine, I (μg) ~
~
Chlorine (mg) ~
~
Chromium (μg) ~
~
  Vitamins
Food # 1 2
Weight (g) 28 28
Vitamin A, RAE (μg)
(%DV)
0.3
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0.4
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(8%)
0.1
(5%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0.3
(25%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
1
(6%)
Vitamin B5 (PA) (mg)
(%DV)
0.2
(3%)
0.1
(3%)
Vitamin B6 (mg)
(%DV)
0.2
(9%)
0
(2%)
Biotin (μg) ~
~
Folate (B9) (μg)
(%DV)
27.8
(7%)
12.5
(3%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
27.8
(7%)
12.5
(3%)
Folate DFE (μg)
(%)
27.8
(7%)
12.5
(3%)
Choline (mg)
(%DV)
11.1
(2%)
14.8
(3%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Retinol (μg) 0
0
Carotene, beta (μg)
(%RDA)
3.4
(0%)
0.3
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
5.7
(0%)
0.6
(0%)
Lycopene (μg) 0
0
Lut + Zeaxanthin (μg) 2.6
0.3
Vitamin E (mg)
(%DV)
0.2
(1%)
7.3
(49%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
Vitamin D3 (μg) ~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.8
(1%)
0
(0%)
Vitamin K1 (μg) 0
0
Menaquinone-4 (μg) ~
~
  Other
Food # 1 2
Weight (g) 28 28
Water (g) 1.2
1.3
Ash (g) 1
1
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 1.57
0.6
  Carbohydrates
Food # 1 2
Weight (g) 28 28
Soluble Fiber (g) ~
~
Insoluble Fiber (g) ~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
Sucrose (g) 0.7
1.1
Glucose (Dextrose) (g) 0
0
Fructose (g) 0
0
Lactose (g) 0
0
Maltose (g) 0
0
Galactose (g) ~
0
Starch (g) 0
0.2
Carbohydrate, other (g) ~
~
Total sugar alcohols (g) ~
~
  Fats
Food # 1 2
Weight (g) 28 28
Monounsaturated Fats (mg) 2537
8960
Polyunsaturated Fats (mg) 13397
3501
Omega 3s (mg)
(%AI)
2579
(161%)
1
(0%)
Omega 6s (mg)
(%AI)
10818
(64%)
3501
(21%)
Omega 3 to Omega 6 Ratio 0.24
0
Omega 6 to Omega 3 Ratio 4.2
4109.33
18:3 n-3 c,c,c (ALA) (mg) ~
1
20:5 n-3 (EPA) (mg) 0
0
22:5 n-3 (DPA) (mg) 0
0
22:6 n-3 (DHA) (mg) 0
0
Trans-Polyenoic Fats (mg) ~
1
Stigmasterol (mg) 0
1.136
Campesterol (mg) 1.42
1.42
Beta-sitosterol (mg) 24.7
36.9
Phytosterols (mg) ~
~
4:0 (mg) 0
0
6:0 (mg) 0
0
8:0 (mg) 0
0
10:0 (mg) 0
0
12:0 (mg) 0
0
13:0 (mg) 0
0
14:0 (mg) 0
1
15:0 (mg) 0
0
16:0 (mg) 1251
876
17:0 (mg) 0
1
18:0 (mg) 471
200
20:0 (mg) 18
2
22:0 (mg) 0
0
24:0 (mg) 0
0
14:1 (mg) 0
0
15:1 (mg) ~
0
16:1 undifferentiated (mg) 0
68
16:1 c (mg) ~
64
17:1 (mg) ~
4
18:1 undifferentiated (mg) 2499
8887
18:1 c (mg) ~
8887
18:1-11 t (18:1t n-7) (mg) ~
~
20:1 (mg) 38
1
22:1 undifferentiated (mg) 0
0
22:1 c (mg) ~
~
24:1 c (mg) 0
0
18:2 undiff (mg) 10818
3500
18:2 n-6 c,c (mg) ~
3499
18:2 CLAs (mg) ~
1
18:2 i (mg) ~
~
18:3 undiff (mg) 2579
1
18:3 n-6 c,c,c (mg) ~
0
18:3i (mg) ~
~
18:4 (mg) 0
0
20:2 n-6 c,c (mg) 0
1
20:3 undifferentiated (mg) 0
0
20:3 n-3 (mg) ~
~
20:3 n-6 (mg) ~
~
20:4 undifferentiated (mg) 0
0
20:4 n-6 (mg) ~
~
21:5 (mg) ~
~
22:4 (mg) ~
~
Trans-Monoenoic Fats (mg) ~
3
16:1 t (mg) ~
3
18:1 t (mg) ~
0
22:1 t (mg) ~
~
18:2 t not further def. (mg) ~
1
18:2 t,t (mg) ~
~
  Amino Acids
Food # 1 2
Weight (g) 28 28
Betaine (mg) 0
0
Tryptophan (mg)
(%RDI)
48
(17%)
60
(21%)
Threonine (mg)
(%RDI)
169
(16%)
171
(16%)
Isoleucine (mg)
(%RDI)
177
(13%)
213
(15%)
Leucine (mg)
(%RDI)
332
(12%)
418
(15%)
Lysine (mg)
(%RDI)
120
(6%)
161
(8%)
Methionine (mg)
(%RDI)
67
(9%)
45
(6%)
Cystine (mg)
(%RDI)
59
(21%)
61
(21%)
Phenylalanine (mg)
(%RDI)
202
(23%)
321
(37%)
Tyrosine (mg)
(%RDI)
115
(13%)
128
(15%)
Valine (mg)
(%RDI)
214
(12%)
243
(13%)
Arginine (mg) 647
700
Histidine (mg)
(%RDI)
111
(16%)
153
(22%)
Alanine (mg) 198
284
Aspartic acid (mg) 519
749
Glutamic acid (mg) 800
1763
Glycine (mg) 232
406
Proline (mg) 201
275
Serine (mg) 265
259
Hydroxyproline (mg) ~
~
Data Source:
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