Comparing Nutrients in 7 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	34.2% 992kcal	44% 1276kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	33.2% 10.6g	32g per day for Men 19-50 years
Omega 3	NA	1053% 17g	1.6g per day for Men 19-50 years
Omega 6	NA	417% 71g	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	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	88% 63.8g	9.77% 7.1g	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	19% 7.14g	37% 14g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	50.6% 28.4g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27.5% 4.4mg	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	80.3% 1.04mg	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	45% 181μg	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	3.1% 2.78mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	14% 141mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	NA	328% 2.95mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	NA	71.3% 300mg	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	93% 653mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	NA	53.8% 5.9mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.24% 8.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.