Comparing Nutrients in 1 kilogram Boiled Carrots VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Boiled Carrots	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	137% 179g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	49.2% 35.7g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	187% 71g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	947% 8520μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	405% 5.26mg	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	35% 140μg	228% 910μg	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	40% 36mg	15.6% 14mg	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	68.7% 10.3mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	1652% 15mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	43% 300mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	271% 30mg	11mg per day for Men 19-50 years
Water	24.4% 902g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Dry Roasted Walnuts with Salt:

• Boiled and Drained Carrots have 852 times more Vitamin A, 2.6 times more Vitamin C and 4.2 times more Vitamin K than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 7.9 times more Vitamin B1, 6.8 times more Vitamin B2, 3.4 times more Vitamin B3, 3.4 times more Vitamin B6 and 6.5 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Dry Roasted Walnuts with Salt have similar amounts of Vitamin E per 1 kg.
• Both Boiled and Drained Carrots as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Dry Roasted Walnuts with Salt:

• Boiled and Drained Carrots have 20.5 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 2.4 times more Calcium, 87.5 times more Copper, 7.6 times more Iron, 15.1 times more Magnesium, 11 times more Phosphorus, 2 times more Potassium, 7.1 times more Selenium, 11.1 times more Sodium and 14.9 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Walnuts with Salt contain 18.4 times more Energy, 337.3 times more Fat, 178.6 times more Saturated Fat, 8493 times more Omega 3, 410.2 times more Omega 6, 2.2 times more Carbohydrate, 2.4 times more Fiber and 18.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Dry Roasted Walnuts with Salt have similar amounts of Sugars per 1 kg.
• Both Boiled and Drained Carrots as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.