Comparing Nutrients in 1 pound Dry Roasted Walnuts with Salt VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	101% 2917kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	19.3% 25g	130g per day for Men 19-50 years
Sugars	22.3% 16g	15.5% 11.2g	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	84.8% 32.2g	18% 6.8g	38g per day for Men 19-50 years
Protein	116% 65g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	39% 0.51mg	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	103% 413μg	10.2% 41μg	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	7.06% 6.35mg	13.6% 12.2mg	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	27.2% 4.1mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	32.2% 322mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	52.4% 0.47mg	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	146% 11.7mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	NA	88.7% 2.04mg	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	213% 1492mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.4% 422g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dry Roasted Walnuts with Salt has 28.9 times more Vitamin B1, 9.9 times more Vitamin B2, 4 times more Vitamin B3, 4.7 times more Vitamin B6, 10.1 times more Vitamin B9 and 1.2 times more Vitamin E than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 558 times more Vitamin A, 1.9 times more Vitamin C and 3 times more Vitamin K than Dry Roasted Walnuts with Salt.
• 1 pound of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Dry Roasted Walnuts with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dry Roasted Walnuts with Salt has 2.8 times more Calcium, 14.3 times more Copper, 4 times more Iron, 18.9 times more Magnesium, 13.7 times more Phosphorus, 2.6 times more Potassium, 12.5 times more Selenium, 2.7 times more Sodium and 11.5 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 21.2 times more Water than Dry Roasted Walnuts 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 Dry Roasted Walnuts with Salt has 25.7 times more Energy, 319.5 times more Fat, 148.8 times more Saturated Fat, 772.1 times more Omega 3, 451.7 times more Omega 6, 3.2 times more Carbohydrate, 1.4 times more Sugars, 4.7 times more Fiber and 22.3 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein