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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Carrots	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	14% 410kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	137% 179g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	187% 71g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Carrots	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	928% 8350μg	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	44.6% 0.58mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	33% 330mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1652% 15mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	50% 350mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	271% 30mg	11mg per day for Men 19-50 years
Water	24% 883g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Carrots have 835 times more Vitamin A, 4.2 times more Vitamin C and 4 times more Vitamin K than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 7.9 times more Vitamin B1, 5.1 times more Vitamin B2, 2.3 times more Vitamin B3, 3.8 times more Vitamin B6, 4.8 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Carrots.
• Both Raw 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 Carrots vs Dry Roasted Walnuts with Salt:

• Raw Carrots have 20.1 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 2.2 times more Calcium, 33 times more Copper, 8.6 times more Iron, 12.6 times more Magnesium, 9.4 times more Phosphorus, 1.4 times more Potassium, 50 times more Selenium, 9.3 times more Sodium and 12.4 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.3 times more Sugars than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 15.7 times more Energy, 253 times more Fat, 167.4 times more Saturated Fat, 4246.5 times more Omega 3, 356.9 times more Omega 6, 1.9 times more Carbohydrate, 2.5 times more Fiber and 15.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.