Comparing Nutrients in 300 calories Walnuts VS Glazed Walnuts

Weight per 300 calories

• Walnuts: 46g
• Glazed Walnuts: 60g

Walnuts 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 - Walnuts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	260% 4.17g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.84% 6.3g	22% 28.6g	130g per day for Men 19-50 years
Sugars	1.65% 1.2g	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	0.057% 0.041g	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	% 0.037g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	8.1% 3.07g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	12.5% 7g	8.87% 4.97g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.051% 0.46μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.23% 0.52mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	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	26.5% 7.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.2% 45μg	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	0.66% 0.6mg	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	2.14% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.03% 1.24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	4.5% 45mg	4.26% 42.6mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	16.7% 1.33mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	NA	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	21.4% 9.63μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	NA	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	NA	55μg per day for Men 19-50 years
Sodium	0.061% 0.92mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	NA	11mg per day for Men 19-50 years
Water	0.05% 1.87g	0.1% 3.77g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 300 calories for Walnuts vs Glazed Walnuts:

• English Walnuts have 1.7 times more Iron and 1.5 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 291.7 times more Sodium than English Walnuts.
• Both English Walnuts and Glazed Walnuts have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• English Walnuts have 1.4 times more Fat, 1.3 times more Saturated Fat, 1.4 times more Fiber and 1.4 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 4.5 times more Carbohydrate and 16.1 times more Sugars than English Walnuts.
• Both English Walnuts and Glazed Walnuts have similar amounts of Energy per 300 kcal.
• Both English Walnuts as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.