Comparing Nutrients in 1 kilogram 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	172% 5000kcal	226% 6540kcal	2900kcal per day for Men 19-50 years
Fat	368% 357g	672% 652g	97g per day for Men 19-50 years
Saturated Fat	112% 35.7g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	NA	5675% 91g	1.6g per day for Men 19-50 years
Omega 6	NA	2241% 381g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	366% 476g	105% 137g	130g per day for Men 19-50 years
Sugars	443% 321g	36% 26g	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	1.24% 0.9g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 24.3g	g per day for Men 19-50 years
Fiber	95% 36g	176% 67g	38g per day for Men 19-50 years
Protein	148% 82.8g	272% 152g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Walnuts	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	284% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	413% 5.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	577% 173μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Walnuts	Recommended Dietary Allowance
Calcium	71% 710mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	NA	1762% 16mg	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	364% 29mg	8mg per day for Men 19-50 years
Magnesium	NA	376% 1580mg	420mg per day for Men 19-50 years
Manganese	NA	1484% 34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	467% 210μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	494% 3460mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	NA	89% 49μg	55μg per day for Men 19-50 years
Sodium	297% 4460mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	281% 31mg	11mg per day for Men 19-50 years
Water	1.7% 62.8g	1.1% 40.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Glazed Walnuts vs Walnuts:

• English Walnuts contain more Vitamin C than Glazed Walnuts.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.