Comparing Nutrients in 300 calories Dry Roasted Walnuts with Salt VS Glazed Walnuts

Weight per 300 calories

• Dry Roasted Walnuts with Salt: 46.7g
• Glazed Walnuts: 60g

Dry Roasted Walnuts with Salt have 1.3 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 - Dry Roasted Walnuts with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	248% 3.96g	NA	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.4% 8.33g	22% 28.6g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	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	8.7% 3.3g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	12% 6.67g	8.87% 4.97g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.052% 0.47μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	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	19% 0.25mg	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	10.6% 42.5μg	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	0.73% 0.65mg	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	2.8% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Glazed Walnuts	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.26% 42.6mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	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	15% 1.2mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	16.8% 70.5mg	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	22% 153mg	NA	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	4.24% 2.33μg	NA	55μg per day for Men 19-50 years
Sodium	20% 300mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	NA	11mg per day for Men 19-50 years
Water	0.055% 2.05g	0.1% 3.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Roasted Walnuts with Salt vs Glazed Walnuts:

Both Dry Roasted Walnuts with Salt and Glazed Walnuts have similar amounts of vitamins per 300 kcal
• Both Dry Roasted Walnuts with Salt as well as Glazed Walnuts have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Dry Roasted Walnuts with Salt vs Glazed Walnuts:

• Dry Roasted Walnuts with Salt have 1.5 times more Iron and 1.5 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 1.3 times more Calcium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Glazed Walnuts have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Walnuts with Salt have 1.3 times more Fat, 1.5 times more Fiber and 1.3 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 3.4 times more Carbohydrate and 11.6 times more Sugars than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Glazed Walnuts have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dry Roasted Walnuts with Salt as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.