Comparing Nutrients in 1 pound Canned Carrots with Salt VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Canned Carrots with Salt	Black Walnuts	Recommended Dietary Allowance
Energy	3.9% 113kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	901% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	6.9% 5g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	18% 6.8g	81% 31g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Black Walnuts	Recommended Dietary Allowance
Vitamin A	281% 2531μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	203% 2.64mg	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	10.2% 41μg	35% 141μg	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	13.6% 12.2mg	8.57% 7.7mg	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	22.4% 3.36mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Black Walnuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	685% 6.17mg	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	36.3% 2.9mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	768% 17.7mg	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	15.6% 109mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.56% 20.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Black Walnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Black Walnuts:

• 1 pound of Canned Carrots with Salt has 279 times more Vitamin A, 1.6 times more Vitamin C and 3.6 times more Vitamin K than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 3.2 times more Vitamin B1, 4.3 times more Vitamin B2, 12.3 times more Vitamin B5, 5.2 times more Vitamin B6, 3.4 times more Vitamin B9 and 2.8 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Black Walnuts provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Black Walnuts:

• 1 pound of Canned Carrots with Salt has 121 times more Sodium and 20.4 times more Water than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 2.4 times more Calcium, 13.1 times more Copper, 4.9 times more Iron, 25.1 times more Magnesium, 8.7 times more Manganese, 21.4 times more Phosphorus, 2.9 times more Potassium, 42.5 times more Selenium and 13 times more Zinc than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Salt has 2.3 times more Sugars than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 24.8 times more Energy, 312.3 times more Fat, 96.8 times more Saturated Fat, 243.4 times more Omega 3, 427.3 times more Omega 6, 1.7 times more Carbohydrate, 4.5 times more Fiber and 37.6 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein