Comparing Nutrients in 100 grams 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	17.2% 500kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	NA	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	NA	224% 38g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	44.3% 32g	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	NA	% 2.43g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Walnuts	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57.7% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	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	Walnuts	Recommended Dietary Allowance
Calcium	7.1% 71mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	NA	176% 1.6mg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	NA	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	NA	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	46.7% 21μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	NA	8.9% 4.9μg	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	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.11% 4.07g	3700g per day for Men 19-50 years

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

• English Walnuts contain more Vitamin C than Glazed Walnuts.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.