Comparing Nutrients in 1 kilogram Walnuts VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Walnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	226% 6540kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	5675% 91g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	36% 26g	56.3% 40.8g	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	1.24% 0.9g	3.86% 2.8g	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	% 0.8g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 34.4g	g per day for Men 19-50 years
Fiber	176% 67g	87% 33g	38g per day for Men 19-50 years
Protein	272% 152g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	27.5% 110μg	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	14.4% 13mg	25.6% 23mg	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	46.7% 7mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	98% 980mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	91% 0.82mg	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	364% 29mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	72.6% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Cooked Frozen Carrots per 1 kg

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

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

• 1 kilogram of Walnuts has 11.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.7 times more Vitamin B3, 3.3 times more Vitamin B5, 6.4 times more Vitamin B6 and 8.9 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 846 times more Vitamin A, 1.8 times more Vitamin C, 1.4 times more Vitamin E and 5 times more Vitamin K than English Walnuts.
• 1 kilogram of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both English Walnuts as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Walnuts has 2.8 times more Calcium, 19.3 times more Copper, 5.5 times more Iron, 14.4 times more Magnesium, 20.4 times more Manganese, 11.2 times more Phosphorus, 2.3 times more Potassium, 8.2 times more Selenium and 8.8 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 29.5 times more Sodium and 22.2 times more Water than English Walnuts.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 17.7 times more Energy, 95.9 times more Fat, 51.1 times more Saturated Fat, 206.4 times more Omega 3, 131.8 times more Omega 6, 1.8 times more Carbohydrate, 2 times more Fiber and 26.3 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.6 times more Sugars than English Walnuts.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein