Comparing Nutrients in 1 pound Canned Carrots with Salt VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Walnuts	9%	84%	7%

Macro Nutrients

	Canned Carrots with Salt	Walnuts	Recommended Dietary Allowance
Energy	3.9% 113kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1016% 173g	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	48% 62g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	18% 6.8g	80% 30.4g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Walnuts	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	262% 78.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	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	Walnuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	799% 7.2mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	673% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	212% 95μg	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	224% 1569mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	40.4% 22.2μg	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	127% 14mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.5% 18.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of 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 Walnuts:

• 1 pound of Canned Carrots with Salt has 558 times more Vitamin A, 2.1 times more Vitamin C and 3.6 times more Vitamin K than Walnuts.
• While 1 lb of English Walnuts contains 18.9 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 4.8 times more Vitamin B6 and 10.9 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Walnuts provide similar amounts of Vitamin E per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Carrots with Salt has 121 times more Sodium and 22.8 times more Water than Walnuts.
• While 1 lb of English Walnuts contains 3.9 times more Calcium, 15.3 times more Copper, 4.5 times more Iron, 19.8 times more Magnesium, 7.6 times more Manganese, 14.4 times more Phosphorus, 2.5 times more Potassium, 12.3 times more Selenium and 11.9 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 lb of English Walnuts contains 26.2 times more Energy, 343.2 times more Fat, 170.2 times more Saturated Fat, 825.5 times more Omega 3, 482.2 times more Omega 6, 2.5 times more Carbohydrate, 4.5 times more Fiber and 23.8 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Walnuts offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein