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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Black Walnuts	Recommended Dietary Allowance
Energy	7.93% 230kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	109% 35g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	73.7% 96g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	179% 68g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Black Walnuts	Recommended Dietary Allowance
Vitamin A	681% 6130μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	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 Liquids and Salt	Black Walnuts	Recommended Dietary Allowance
Calcium	31% 310mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	65% 5.2mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	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	28.6% 200mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	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	160% 2400mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	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

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

• Canned Carrots Solids and Liquids with Salt have 306.5 times more Vitamin A and 3.6 times more Vitamin K than Dried Black Walnuts.
• While Dried Black Walnuts contain 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.
• Both Canned Carrots Solids and Liquids with Salt and Dried Black Walnuts have similar amounts of Vitamin B3 and Vitamin C per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Carrots Solids and Liquids with Salt have 120 times more Sodium and 20.4 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids and Liquids with Salt have 2.2 times more Sugars than Dried Black Walnuts.
• While Dried Black Walnuts contain 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.
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.