Comparing Nutrients in 100 grams 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	21.3% 619kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	61% 59.3g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	167% 2.68g	NA	1.6g per day for Men 19-50 years
Omega 6	199% 33.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	44.3% 32g	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	0.069% 0.05g	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	% 0.05g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	43% 24g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	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	7.75% 31μg	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	1.9% 1.7mg	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	14% 2.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	39% 3.12mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	NA	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	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	73.3% 513mg	NA	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	NA	11mg per day for Men 19-50 years
Water	0.12% 4.56g	0.17% 6.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Black Walnuts vs Glazed Walnuts:

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

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Dried Black Walnuts as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.