Comparing Nutrients in 14 ounces Glazed Walnuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Walnuts	9%	84%	7%

Macro Nutrients

	Glazed Walnuts	Walnuts	Recommended Dietary Allowance
Energy	68.4% 1984kcal	89.5% 2596kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	267% 259g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	NA	2252% 36g	1.6g per day for Men 19-50 years
Omega 6	NA	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	42% 54.4g	130g per day for Men 19-50 years
Sugars	176% 128g	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 9.64g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	70% 26.6g	38g per day for Men 19-50 years
Protein	58.7% 33g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Walnuts	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	164% 2.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	229% 68.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	97% 389μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Walnuts	Recommended Dietary Allowance
Calcium	28% 282mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	NA	699% 6.3mg	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	64% 5.1mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	NA	149% 627mg	420mg per day for Men 19-50 years
Manganese	NA	589% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	185% 83.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	196% 1373mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	NA	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	118% 1770mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	NA	111% 12.3mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Glazed Walnuts vs Walnuts:

• English Walnuts contain more Vitamin C than Glazed Walnuts.

Comparing minerals per 14 ounces for Glazed Walnuts vs Walnuts:

• Glazed Walnuts have 223 times more Sodium than English Walnuts.
• While English Walnuts contain 1.4 times more Calcium, 2.3 times more Iron and 1.9 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 14 ounces:

• Glazed Walnuts have 3.5 times more Carbohydrate and 12.3 times more Sugars than English Walnuts.
• While English Walnuts contain 1.3 times more Energy, 1.8 times more Fat, 1.7 times more Saturated Fat, 1.9 times more Fiber and 1.8 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.