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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	222% 6430kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	5308% 85g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	34.2% 25g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	187% 71g	39.5% 15g	38g per day for Men 19-50 years
Protein	255% 143g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	86% 1.12mg	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	228% 910μg	22.5% 90μg	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	15.6% 14mg	30% 27mg	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	60% 9mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	71% 710mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	116% 1.04mg	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	321% 25.7mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	NA	196% 4.5mg	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	470% 3290mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	1.2% 44g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Walnuts with Salt versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Dry Roasted Walnuts with Salt has 28.9 times more Vitamin B1, 9.9 times more Vitamin B2, 4 times more Vitamin B3, 4.7 times more Vitamin B6, 10.1 times more Vitamin B9 and 1.2 times more Vitamin E than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 558 times more Vitamin A, 1.9 times more Vitamin C and 3 times more Vitamin K than Dry Roasted Walnuts with Salt.
• 1 kilogram of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Dry Roasted Walnuts with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dry Roasted Walnuts with Salt has 2.8 times more Calcium, 14.3 times more Copper, 4 times more Iron, 18.9 times more Magnesium, 13.7 times more Phosphorus, 2.6 times more Potassium, 12.5 times more Selenium, 2.7 times more Sodium and 11.5 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 21.2 times more Water than Dry Roasted Walnuts with Salt.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Walnuts with Salt has 25.7 times more Energy, 319.5 times more Fat, 148.8 times more Saturated Fat, 772.1 times more Omega 3, 451.7 times more Omega 6, 3.2 times more Carbohydrate, 1.4 times more Sugars, 4.7 times more Fiber and 22.3 times more Protein than Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein