Comparing Nutrients in 1 kilogram Frozen Carrots VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Frozen Carrots	Glazed Walnuts	Recommended Dietary Allowance
Energy	12.4% 360kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	112% 35.7g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	NA	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	366% 476g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	443% 321g	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	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	% 40.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	95% 36g	38g per day for Men 19-50 years
Protein	14% 7.8g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	789% 7100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Glazed Walnuts	Recommended Dietary Allowance
Calcium	36% 360mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	NA	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	NA	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	47% 330mg	NA	700mg per day for Men 19-50 years
Potassium	69% 2350mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	NA	11mg per day for Men 19-50 years
Water	24.3% 900g	1.7% 62.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Glazed Walnuts per 1 kg

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

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

• 1 kilogram of Frozen Carrots has more Vitamin C than Glazed Walnuts.
• 1 kilogram of Glazed Walnuts have insufficient amounts of Vitamin C

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

• 1 kilogram of Frozen Carrots has 14.3 times more Water than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 2 times more Calcium, 2.9 times more Iron and 6.6 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Glazed Walnuts contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Glazed Walnuts contains 13.9 times more Energy, 77.6 times more Fat, 76 times more Saturated Fat, 6 times more Carbohydrate, 6.8 times more Sugars and 10.6 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Glazed Walnuts offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy and Protein