Comparing Nutrients in 7 ounces Glazed Walnuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Walnuts	9%	84%	7%

Macro Nutrients

	Glazed Walnuts	Walnuts	Recommended Dietary Allowance
Energy	34.2% 992kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	38% 12g	32g per day for Men 19-50 years
Omega 3	NA	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	NA	445% 75.6g	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	21% 27.2g	130g per day for Men 19-50 years
Sugars	88% 63.8g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.82g	g per day for Men 19-50 years
Fiber	19% 7.14g	35% 13.3g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Walnuts	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Walnuts	Recommended Dietary Allowance
Calcium	14% 141mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	NA	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	NA	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	NA	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	98% 687mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	NA	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.22% 8.08g	3700g per day for Men 19-50 years

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

• English Walnuts contain more Vitamin C than Glazed Walnuts.

Comparing minerals per 7 ounces for Glazed Walnuts vs Walnuts:

• Glazed Walnuts have 223 times more Sodium than English Walnuts.
• While English Walnuts contain 1.4 times more Calcium, 2.3 times more Iron and 1.9 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 7 ounces:

• Glazed Walnuts have 3.5 times more Carbohydrate and 12.3 times more Sugars than English Walnuts.
• While English Walnuts contain 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.
• Both Glazed Walnuts as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.