Comparing Nutrients in 1 pound 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	101% 2917kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	167% 162g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	NA	1.6g per day for Men 19-50 years
Omega 6	952% 162g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	166% 216g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	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	84.8% 32.2g	43% 16.3g	38g per day for Men 19-50 years
Protein	116% 65g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	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	184% 2.4mg	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	103% 413μg	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	7.06% 6.35mg	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	27.2% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Calcium	32.2% 322mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	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	146% 11.7mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	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	213% 1492mg	NA	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	NA	55μg per day for Men 19-50 years
Sodium	194% 2917mg	135% 2023mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	NA	11mg per day for Men 19-50 years
Water	0.54% 20g	0.77% 28.5g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 1 lb.