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

Weight per 300 calories

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

Dry Roasted Walnuts with Salt have 1.3 times more energy per unit of mass than Glazed Walnuts, which is very high in comparison to other foods. Glazed Walnuts having very high energy density.

Which food has more nutrients per 300 calories - Glazed Walnuts or Dry Roasted Walnuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Glazed Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	NA	248% 3.96g	1.6g per day for Men 19-50 years
Omega 6	NA	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	6.4% 8.33g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	2.3% 1.67g	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	5.7% 2.16g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	8.87% 4.97g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.052% 0.47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.46% 1.03mg	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	NA	19% 0.25mg	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	NA	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.73% 0.65mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

Comparison of macro-nutrients per 300 calories:

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