Comparing Nutrients in 14 ounces Dry Roasted Walnuts with Salt VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Energy	88% 2552kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	248% 241g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	2107% 33.7g	NA	1.6g per day for Men 19-50 years
Omega 6	833% 142g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	145% 189g	130g per day for Men 19-50 years
Sugars	19.5% 14g	176% 128g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	74% 28g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	101% 56.7g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 361μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Calcium	28% 282mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	NA	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	128% 10.2mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	187% 1306mg	NA	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	NA	55μg per day for Men 19-50 years
Sodium	170% 2552mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	NA	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.67% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Roasted Walnuts with Salt vs Glazed Walnuts:

• Dry Roasted Walnuts with Salt have more Vitamin C than Glazed Walnuts.

Comparing minerals per 14 ounces for Dry Roasted Walnuts with Salt vs Glazed Walnuts:

• Dry Roasted Walnuts with Salt have 2 times more Iron, 2 times more Potassium and 1.4 times more Sodium than Glazed Walnuts.
• Both Dry Roasted Walnuts with Salt and Glazed Walnuts have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Walnuts with Salt have 1.3 times more Energy, 1.7 times more Fat, 1.5 times more Saturated Fat, 2 times more Fiber and 1.7 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 2.7 times more Carbohydrate and 9 times more Sugars than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.