Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Canned Carrots with Salt	Black Walnuts	Recommended Dietary Allowance
Energy	8.62% 250kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	109% 35g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	73.7% 96g	130g per day for Men 19-50 years
Sugars	34.2% 25g	15% 11g	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	0.69% 0.5g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	39.5% 15g	179% 68g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Black Walnuts	Recommended Dietary Allowance
Vitamin A	620% 5580μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	448% 5.83mg	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	22.5% 90μg	77.5% 310μg	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	30% 27mg	19% 17mg	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	49.3% 7.4mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Black Walnuts	Recommended Dietary Allowance
Calcium	25% 250mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	1511% 13.6mg	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	80% 6.4mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	1694% 39mg	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	34.3% 240mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	25% 930g	1.23% 45.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Black Walnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Black Walnuts:

• 1 kilogram of Canned Carrots with Salt has 279 times more Vitamin A, 1.6 times more Vitamin C and 3.6 times more Vitamin K than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 3.2 times more Vitamin B1, 4.3 times more Vitamin B2, 12.3 times more Vitamin B5, 5.2 times more Vitamin B6, 3.4 times more Vitamin B9 and 2.8 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Black Walnuts provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Black Walnuts:

• 1 kilogram of Canned Carrots with Salt has 121 times more Sodium and 20.4 times more Water than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 2.4 times more Calcium, 13.1 times more Copper, 4.9 times more Iron, 25.1 times more Magnesium, 8.7 times more Manganese, 21.4 times more Phosphorus, 2.9 times more Potassium, 42.5 times more Selenium and 13 times more Zinc than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 2.3 times more Sugars than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 24.8 times more Energy, 312.3 times more Fat, 96.8 times more Saturated Fat, 243.4 times more Omega 3, 427.3 times more Omega 6, 1.7 times more Carbohydrate, 4.5 times more Fiber and 37.6 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein