Comparing Nutrients in 100 grams 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	17.2% 500kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	NA	531% 8.5g	1.6g per day for Men 19-50 years
Omega 6	NA	210% 35.7g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	44.3% 32g	4.92% 3.57g	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	18.7% 7.1g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	43.4% 0.52mg	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% 2.2mg	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	40.5% 0.53mg	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	22.8% 91μg	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	1.56% 1.4mg	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% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	7.1% 71mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	NA	165% 1.5mg	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	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	NA	36% 151mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	NA	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Glazed Walnuts vs Dry Roasted Walnuts with Salt:

• Dry Roasted Walnuts with Salt contain more Vitamin C than Glazed Walnuts.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.