Comparing Nutrients in 1 kilogram Glazed Walnuts VS Dry Roasted Walnuts with Salt

Macros Ratio

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

Macro Nutrients

	Glazed Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	172% 5000kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	368% 357g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	112% 35.7g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	NA	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	NA	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	366% 476g	137% 179g	130g per day for Men 19-50 years
Sugars	443% 321g	49.2% 35.7g	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	95% 36g	187% 71g	38g per day for Men 19-50 years
Protein	148% 82.8g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	139% 22mg	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	NA	405% 5.26mg	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	NA	228% 910μg	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	15.6% 14mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	71% 710mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	NA	1652% 15mg	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	161% 13mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	NA	360% 1510mg	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	NA	470% 3290mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	NA	91% 50μg	55μg per day for Men 19-50 years
Sodium	297% 4460mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	NA	271% 30mg	11mg per day for Men 19-50 years
Water	1.7% 62.8g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Glazed Walnuts vs Dry Roasted Walnuts with Salt:

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

Comparing minerals per 1 kilogram for Glazed Walnuts vs Dry Roasted Walnuts with Salt:

• Dry Roasted Walnuts with Salt contain 2 times more Iron, 2 times more Potassium and 1.4 times more Sodium than Glazed Walnuts.
• Both Glazed Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Glazed Walnuts have 2.7 times more Carbohydrate and 9 times more Sugars than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 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.
• Both Glazed Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.