Comparing Nutrients in 300 calories Black Walnuts VS Glazed Walnuts

Weight per 300 calories

• Black Walnuts: 48.5g
• Glazed Walnuts: 60g

Black Walnuts have 1.2 times more energy per 100g than Glazed Walnuts. It has very high energy density when compared to other foods. Glazed Walnuts having very high energy density.

Which food has more nutrients per 300 calories - Black Walnuts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.8g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	5.28% 1.7g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	NA	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.57% 4.64g	22% 28.6g	130g per day for Men 19-50 years
Sugars	0.74% 0.53g	26.6% 19.3g	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	0.033% 0.024g	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	% 0.024g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	8.67% 3.3g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	21% 11.7g	8.87% 4.97g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.11% 0.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.42% 0.23mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	3.76% 15μg	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	0.92% 0.82mg	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	6.72% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	2.96% 29.6mg	4.26% 42.6mg	1000mg per day for Men 19-50 years
Copper	73.2% 0.66mg	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	19% 1.5mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	NA	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	35.5% 249mg	NA	700mg per day for Men 19-50 years
Potassium	7.46% 253mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	15% 8.24μg	NA	55μg per day for Men 19-50 years
Sodium	0.065% 0.97mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	NA	11mg per day for Men 19-50 years
Water	0.06% 2.2g	0.1% 3.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Black Walnuts vs Glazed Walnuts:

Both Dried Black Walnuts and Glazed Walnuts have similar amounts of vitamins per 300 kcal
• Both Dried Black Walnuts as well as Glazed Walnuts have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Black Walnuts vs Glazed Walnuts:

• Dried Black Walnuts have 2 times more Iron and 1.8 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 1.4 times more Calcium and 276.1 times more Sodium than Dried Black Walnuts.

Comparison of macro-nutrients per 300 calories:

• Dried Black Walnuts have 1.3 times more Fat, 1.5 times more Fiber and 2.3 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 1.3 times more Saturated Fat, 6.1 times more Carbohydrate and 36.2 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts and Glazed Walnuts have similar amounts of Energy per 300 kcal.
• Both Dried Black Walnuts as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.