Comparing Nutrients in 1 pound Black Walnuts VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Black Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	97% 2808kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	167% 162g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	759% 12g	NA	1.6g per day for Men 19-50 years
Omega 6	901% 153g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	166% 216g	130g per day for Men 19-50 years
Sugars	6.9% 5g	201% 146g	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	0.31% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	81% 31g	43% 16.3g	38g per day for Men 19-50 years
Protein	195% 109g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	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	35% 141μg	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	8.57% 7.7mg	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	63% 9.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	27.7% 277mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	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	177% 14mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	NA	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	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	332% 2327mg	NA	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	135% 2023mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	NA	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.77% 28.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Black Walnuts vs Glazed Walnuts:

• Dried Black Walnuts have more Vitamin C than Glazed Walnuts.

Comparing minerals per 1 pound for Black Walnuts vs Glazed Walnuts:

• Dried Black Walnuts have 2.4 times more Iron and 2.3 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 223 times more Sodium than Dried Black Walnuts.
• Both Dried Black Walnuts and Glazed Walnuts have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Black Walnuts have 1.2 times more Energy, 1.7 times more Fat, 1.9 times more Fiber and 2.9 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 5 times more Carbohydrate and 29.2 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts and Glazed Walnuts have similar amounts of Saturated Fat per 1 lb.
• Both Dried Black Walnuts as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.