Comparing Nutrients in 7 ounces Glazed Walnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Glazed Walnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	34.2% 992kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.6% 94g	27% 35g	130g per day for Men 19-50 years
Sugars	88% 63.8g	12.5% 9.03g	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	0% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	19% 7.14g	55% 21g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	18% 0.23mg	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	13.4% 53.6μg	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% 0mg	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	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	14% 141mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	NA	211% 1.9mg	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	32% 2.56mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	NA	129% 544mg	420mg per day for Men 19-50 years
Manganese	NA	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Glazed Walnuts versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Glazed Walnuts vs Oil Roasted Almonds:

• Both Glazed Walnuts and Oil Roasted Almonds have similar amounts of vitamins per 7 oz
• Both Glazed Walnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Glazed Walnuts vs Oil Roasted Almonds:

• 7 ounces of Glazed Walnuts have 446 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 4.1 times more Calcium, 2.9 times more Iron and 3 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Glazed Walnuts have 2.7 times more Carbohydrate and 7.1 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.5 times more Fat, 2.9 times more Fiber and 2.6 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Oil Roasted Almonds offer comparable quantities of Energy and Saturated Fat per seven ounces.