Comparing Nutrients in 1 pound Walnuts VS Glazed Walnuts

Macros Ratio

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

Macro Nutrients

	Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	102% 2966kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	167% 162g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	2574% 41g	NA	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	166% 216g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	43% 16.3g	38g per day for Men 19-50 years
Protein	123% 69g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	129% 1.55mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	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

	Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	44.5% 445mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	165% 13mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	NA	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	NA	700mg per day for Men 19-50 years
Potassium	59% 2000mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	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	127% 14mg	NA	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.77% 28.5g	3700g per day for Men 19-50 years

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

• English Walnuts have more Vitamin C than Glazed Walnuts.

Comparing minerals per 1 pound for Walnuts vs Glazed Walnuts:

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

Comparison of macro-nutrients per 1 pound:

• English Walnuts have 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.
• While Glazed Walnuts contain 3.5 times more Carbohydrate and 12.3 times more Sugars than English Walnuts.
• Both English Walnuts as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.