Comparing Nutrients in 5 ounces 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	32% 927kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	804% 13g	NA	1.6g per day for Men 19-50 years
Omega 6	318% 54g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	52% 67.5g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	63% 45.6g	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	0.18% 0.13g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	14% 139mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	51.6% 4.12mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	NA	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	NA	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	NA	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.24% 8.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Walnuts vs Glazed Walnuts:

• English Walnuts have more Vitamin C than Glazed Walnuts.

Comparing minerals per 5 ounces 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 5 ounces:

• 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 5 oz.