Comparing Nutrients in 1 kilogram Frozen Carrots VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Frozen Carrots	Black Walnuts	Recommended Dietary Allowance
Energy	12.4% 360kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	109% 35g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	73.7% 96g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 40.5g	% 10g	g per day for Men 19-50 years
Fiber	87% 33g	179% 68g	38g per day for Men 19-50 years
Protein	14% 7.8g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Black Walnuts	Recommended Dietary Allowance
Vitamin A	789% 7100μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Black Walnuts	Recommended Dietary Allowance
Calcium	36% 360mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	55% 4.4mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	47% 330mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	24.3% 900g	1.23% 45.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Black Walnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Carrots 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 Frozen Carrots vs Black Walnuts:

• 1 kilogram of Frozen Carrots has 355 times more Vitamin A, 1.5 times more Vitamin C and 6.5 times more Vitamin K than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 8.9 times more Vitamin B5, 6.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 3.6 times more Vitamin E than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Black Walnuts provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Carrots has 34 times more Sodium and 19.7 times more Water than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 1.7 times more Calcium, 18.4 times more Copper, 7.1 times more Iron, 16.8 times more Magnesium, 22.8 times more Manganese, 15.5 times more Phosphorus, 2.2 times more Potassium, 24.3 times more Selenium and 10.2 times more Zinc than Frozen Carrots, Unprepared.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 4.3 times more Sugars than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 17.2 times more Energy, 129 times more Fat, 74.1 times more Saturated Fat, 157.5 times more Omega 3, 136.7 times more Omega 6, 2.1 times more Fiber and 30.8 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Black Walnuts offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein