Comparing Nutrients in 14 ounces Black Walnuts VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Black Walnuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	84.7% 2457kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	243% 235g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	664% 10.6g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	788% 134g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	13.5% 9.76g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	71% 27g	19% 7.14g	38g per day for Men 19-50 years
Protein	171% 95g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	34% 0.44mg	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	30.8% 123μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55% 8.26mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	24.2% 242mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	45.4% 0.41mg	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	155% 12.4mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	672% 15.5mg	77.7% 1.8mg	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	291% 2036mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	61% 2076mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.49% 18g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Black Walnuts vs Canned Carrots with Liquids and Salt:

• Dried Black Walnuts have 3 times more Vitamin B1, 4.8 times more Vitamin B2, 11.9 times more Vitamin B5, 5.2 times more Vitamin B6, 3.9 times more Vitamin B9 and 2.8 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 306.5 times more Vitamin A and 3.6 times more Vitamin K than Dried Black Walnuts.
• Both Dried Black Walnuts and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin C per 14 oz.
• Both Dried Black Walnuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Black Walnuts vs Canned Carrots with Liquids and Salt:

• Dried Black Walnuts have 2 times more Calcium, 13.2 times more Copper, 6 times more Iron, 22.3 times more Magnesium, 8.7 times more Manganese, 25.7 times more Phosphorus, 3 times more Potassium, 42.5 times more Selenium and 11.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 120 times more Sodium and 20.4 times more Water than Dried Black Walnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Black Walnuts have 26.9 times more Energy, 423.8 times more Fat, 139.3 times more Saturated Fat, 334.6 times more Omega 3, 602.9 times more Omega 6, 1.8 times more Carbohydrate, 3.8 times more Fiber and 41.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.