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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	222% 6430kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	5308% 85g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	34% 24.6g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	255% 143g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.8% 1.4mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	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 Liquids and Salt	Recommended Dietary Allowance
Calcium	71% 710mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	114% 1.03mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	21.4% 90mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	51% 1730mg	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	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.2% 44g	25% 930g	3700g per day for Men 19-50 years

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

• Dry Roasted Walnuts with Salt have 27.4 times more Vitamin B1, 11 times more Vitamin B2, 5.3 times more Vitamin B3, 4.7 times more Vitamin B6, 11.4 times more Vitamin B9 and 1.2 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 1.4 times more Vitamin C and 3 times more Vitamin K than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Walnuts with Salt have 2.3 times more Calcium, 14.4 times more Copper, 4.9 times more Iron, 16.8 times more Magnesium, 16.5 times more Phosphorus, 2.7 times more Potassium, 12.5 times more Selenium, 2.7 times more Sodium and 10.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 21.2 times more Water than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Walnuts with Salt have 28 times more Energy, 433.6 times more Fat, 214.3 times more Saturated Fat, 1061.6 times more Omega 3, 637.3 times more Omega 6, 3.3 times more Carbohydrate, 1.5 times more Sugars, 3.9 times more Fiber and 24.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Dry Roasted Walnuts with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.