Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Walnuts	9%	84%	7%

Macro Nutrients

	Cooked Frozen Carrots	Walnuts	Recommended Dietary Allowance
Energy	12.8% 370kcal	226% 6540kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	672% 652g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	5675% 91g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	2241% 381g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	105% 137g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	36% 26g	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	3.86% 2.8g	1.24% 0.9g	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	% 3.6g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 24.3g	g per day for Men 19-50 years
Fiber	87% 33g	176% 67g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	272% 152g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Walnuts	Recommended Dietary Allowance
Vitamin A	940% 8460μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	284% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	413% 5.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	577% 173μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	245% 980μg	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	25.6% 23mg	14.4% 13mg	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	67.3% 10mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Walnuts	Recommended Dietary Allowance
Calcium	35% 350mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	1762% 16mg	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	66.3% 5.3mg	364% 29mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	1484% 34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	467% 210μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.3% 310mg	494% 3460mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	281% 31mg	11mg per day for Men 19-50 years
Water	24.4% 903g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Walnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Walnuts:

• 1 kilogram of Cooked Frozen Carrots has 846 times more Vitamin A, 1.8 times more Vitamin C, 1.4 times more Vitamin E and 5 times more Vitamin K than Walnuts.
• While 1 kg of English Walnuts contains 11.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.7 times more Vitamin B3, 3.3 times more Vitamin B5, 6.4 times more Vitamin B6 and 8.9 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 1 kilogram of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Walnuts:

• 1 kilogram of Cooked Frozen Carrots has 29.5 times more Sodium and 22.2 times more Water than Walnuts.
• While 1 kg of English Walnuts contains 2.8 times more Calcium, 19.3 times more Copper, 5.5 times more Iron, 14.4 times more Magnesium, 20.4 times more Manganese, 11.2 times more Phosphorus, 2.3 times more Potassium, 8.2 times more Selenium and 8.8 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.6 times more Sugars than Walnuts.
• While 1 kg of English Walnuts contains 17.7 times more Energy, 95.9 times more Fat, 51.1 times more Saturated Fat, 206.4 times more Omega 3, 131.8 times more Omega 6, 1.8 times more Carbohydrate, 2 times more Fiber and 26.3 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein