Comparing Nutrients in 7 ounces Black Walnuts VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Black Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	42.4% 1228kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	121% 118g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	332% 5.3g	NA	1.6g per day for Men 19-50 years
Omega 6	394% 67g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	72.6% 94g	130g per day for Men 19-50 years
Sugars	3% 2.2g	88% 63.8g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	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	15.4% 61.5μg	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	3.75% 3.37mg	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	27.5% 4.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	12% 121mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	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	77.4% 6.2mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	NA	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	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	145% 1018mg	NA	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	NA	11mg per day for Men 19-50 years
Water	0.24% 9.05g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Black Walnuts vs Glazed Walnuts:

• Dried Black Walnuts have more Vitamin C than Glazed Walnuts.

Comparing minerals per 7 ounces for Black Walnuts vs Glazed Walnuts:

• Dried Black Walnuts have 2.4 times more Iron and 2.3 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 223 times more Sodium than Dried Black Walnuts.
• Both Dried Black Walnuts and Glazed Walnuts have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Black Walnuts have 1.2 times more Energy, 1.7 times more Fat, 1.9 times more Fiber and 2.9 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 5 times more Carbohydrate and 29.2 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts and Glazed Walnuts have similar amounts of Saturated Fat per 7 oz.
• Both Dried Black Walnuts as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.