Comparing Nutrients in 300 calories Frozen Carrots VS Black Walnuts

Weight per 300 calories

• Frozen Carrots: 833g
• Black Walnuts: 48.5g

Dried Black Walnuts have 17.2 times more energy per unit of mass than Frozen Carrots, Unprepared, which is very high in comparison to other foods. Frozen Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Frozen Carrots or Black Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Frozen Carrots	Black Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	29.6% 28.8g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	5.28% 1.7g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	96% 16.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	3.57% 4.64g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	0.74% 0.53g	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	3.56% 2.6g	0.033% 0.024g	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	% 3.33g	% 0.024g	g per day for Men 19-50 years
Sucrose	% 33.8g	% 0.48g	g per day for Men 19-50 years
Fiber	72.4% 27.5g	8.67% 3.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Black Walnuts	Recommended Dietary Allowance
Vitamin A	657% 5917μg	0.11% 0.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	1.42% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	21.7% 0.28mg	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	21% 83.3μg	3.76% 15μg	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	23% 21mg	0.92% 0.82mg	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	31.7% 4.75mg	6.72% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Black Walnuts	Recommended Dietary Allowance
Calcium	30% 300mg	2.96% 29.6mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	73.2% 0.66mg	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	46% 3.67mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	82% 1.9mg	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	39.3% 275mg	35.5% 249mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	7.46% 253mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	15% 8.24μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	0.065% 0.97mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	20.3% 750g	0.06% 2.2g	3700g per day for Men 19-50 years

Frozen Carrots VS Black Walnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Carrots or Black Walnuts?

Lets compare vitamin content per 300 calories of Frozen Carrots vs Black Walnuts:

• 300 calories of Frozen Carrots have 6104 times more Vitamin A, 13.3 times more Vitamin B1, 4.9 times more Vitamin B2, 17 times more Vitamin B3, 1.9 times more Vitamin B5, 2.8 times more Vitamin B6, 5.5 times more Vitamin B9, 25.3 times more Vitamin C, 4.7 times more Vitamin E and 112.1 times more Vitamin K than Black Walnuts.
• 300 calories of Black Walnuts have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen Carrots, Unprepared as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Carrots vs Black Walnuts:

• 300 calories of Frozen Carrots have 10.1 times more Calcium, 2.4 times more Iron, 7.7 times more Potassium, 584.6 times more Sodium, 1.7 times more Zinc and 339.5 times more Water than Black Walnuts.
• While 300 kcal of Dried Black Walnuts contain 1.3 times more Manganese and 1.4 times more Selenium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Black Walnuts contain similar levels of Copper, Magnesium and Phosphorus per 300 calories.
• 300 calories of Black Walnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 14.2 times more Carbohydrate, 74.4 times more Sugars and 8.3 times more Fiber than Black Walnuts.
• While 300 kcal of Dried Black Walnuts contain 7.5 times more Fat, 9.2 times more Omega 3, 7.9 times more Omega 6 and 1.8 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Black Walnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Black Walnuts provide inadequate amounts of Carbohydrate