Comparing Nutrients in 100 grams Glazed Walnuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Glazed Walnuts	Roasted Cashews	Recommended Dietary Allowance
Energy	17.2% 500kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	45% 7.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	25% 32.7g	130g per day for Men 19-50 years
Sugars	44.3% 32g	6.9% 5g	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	9.47% 3.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.7% 0.26mg	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	17.3% 69μg	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	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	7.1% 71mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	NA	247% 2.22mg	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	16% 1.3mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	NA	62% 260mg	420mg per day for Men 19-50 years
Manganese	NA	36% 0.83mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	NA	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	NA	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Roasted Cashews per 100 g

Compare the macro and micronutrient content in 100 g of Glazed Walnuts versus 100 g of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

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

• Both Glazed Walnuts and Dry Roasted Cashew Nuts have similar amounts of vitamins per 100 g
• Both Glazed Walnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Glazed Walnuts vs Roasted Cashews:

• 100 grams of Glazed Walnuts have 1.6 times more Calcium and 27.9 times more Sodium than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 4.7 times more Iron and 2.4 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Glazed Walnuts have 1.5 times more Carbohydrate and 6.4 times more Sugars than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 1.3 times more Fat, 2.6 times more Saturated Fat and 1.8 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Roasted Cashews offer comparable quantities of Energy and Fiber per 100 grams.