Comparing Nutrients in 5 ounces Glazed Walnuts VS 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	24.4% 709kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	88.7% 86g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	23.7% 7.6g	32g per day for Men 19-50 years
Omega 3	NA	752% 12g	1.6g per day for Men 19-50 years
Omega 6	NA	298% 50.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	63% 45.6g	6.98% 5.06g	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	13.4% 5.1g	26.5% 10g	38g per day for Men 19-50 years
Protein	21% 11.7g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.6% 3.14mg	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	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	10% 101mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	NA	234% 2.1mg	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	23% 1.83mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	NA	51% 214mg	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	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	42% 632mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	NA	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.17% 6.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Glazed Walnuts vs Dry Roasted Walnuts with Salt:

• Dry Roasted Walnuts with Salt contain more Vitamin C than Glazed Walnuts.

Comparing minerals per 5 ounces for Glazed Walnuts vs Dry Roasted Walnuts with Salt:

• Dry Roasted Walnuts with Salt contain 2 times more Iron, 2 times more Potassium and 1.4 times more Sodium than Glazed Walnuts.
• Both Glazed Walnuts and Dry Roasted Walnuts with Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Glazed Walnuts have 2.7 times more Carbohydrate and 9 times more Sugars than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.3 times more Energy, 1.7 times more Fat, 1.5 times more Saturated Fat, 2 times more Fiber and 1.7 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.