Comparing Nutrients in 1 kilogram Walnuts VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Walnuts	Frozen Carrots	Recommended Dietary Allowance
Energy	226% 6540kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	5675% 91g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	60.8% 79g	130g per day for Men 19-50 years
Sugars	36% 26g	65.7% 47.6g	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	1.24% 0.9g	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 40.5g	g per day for Men 19-50 years
Fiber	176% 67g	87% 33g	38g per day for Men 19-50 years
Protein	272% 152g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	36.7% 0.44mg	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	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Frozen Carrots	Recommended Dietary Allowance
Calcium	98% 980mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	82.2% 0.74mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	74.3% 1.7mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Frozen Carrots per 1 kg

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

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

• 1 kilogram of Walnuts has 7.8 times more Vitamin B1, 4.1 times more Vitamin B2, 2.4 times more Vitamin B3, 3 times more Vitamin B5, 5.7 times more Vitamin B6, 9.8 times more Vitamin B9 and 1.2 times more Vitamin E than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 710 times more Vitamin A, 1.9 times more Vitamin C and 6.5 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 Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Walnuts vs Frozen Carrots:

• 1 kilogram of Walnuts has 2.7 times more Calcium, 21.4 times more Copper, 6.6 times more Iron, 13.2 times more Magnesium, 20 times more Manganese, 10.5 times more Phosphorus, 1.9 times more Potassium, 7 times more Selenium and 9.4 times more Zinc than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 34 times more Sodium and 22.1 times more Water than English Walnuts.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 18.2 times more Energy, 141.8 times more Fat, 130.3 times more Saturated Fat, 534.1 times more Omega 3, 154.2 times more Omega 6, 1.7 times more Carbohydrate, 2 times more Fiber and 19.5 times more Protein than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.8 times more Sugars than English Walnuts.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein