Comparing Nutrients in 100 grams Glazed Walnuts VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Glazed Walnuts	Black Walnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	NA	167% 2.68g	1.6g per day for Men 19-50 years
Omega 6	NA	199% 33.8g	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	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	44.3% 32g	1.5% 1.1g	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	0.069% 0.05g	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	% 0.05g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	43% 24g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

Comparing minerals per 100 grams for Glazed Walnuts vs Black Walnuts:

• Glazed Walnuts have 223 times more Sodium than Dried Black Walnuts.
• While Dried Black Walnuts contain 2.4 times more Iron and 2.3 times more Potassium than Glazed Walnuts.
• Both Glazed Walnuts and Dried Black Walnuts have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Glazed Walnuts have 5 times more Carbohydrate and 29.2 times more Sugars than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.7 times more Fat, 1.9 times more Fiber and 2.9 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Dried Black Walnuts have similar amounts of Energy and Saturated Fat per 100 g.
• Both Glazed Walnuts as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.