Comparing Nutrients in 300 calories Carrots VS Glazed Walnuts

Weight per 300 calories

• Carrots: 732g
• Glazed Walnuts: 60g

Glazed Walnuts have 12.2 times more energy per unit of mass than Raw Carrots, which is very high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 300 calories - Carrots or Glazed Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Carrots	Glazed Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	22% 28.6g	130g per day for Men 19-50 years
Sugars	48% 34.7g	26.6% 19.3g	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	5.55% 4.02g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	12% 6.8g	8.87% 4.97g	56g per day for Men 19-50 years

Vitamins

	Carrots	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	679% 6110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48% 43mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32% 4.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Glazed Walnuts	Recommended Dietary Allowance
Calcium	24% 241mg	4.26% 42.6mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	NA	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	NA	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	36.6% 256mg	NA	700mg per day for Men 19-50 years
Potassium	69% 2341mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	NA	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	NA	11mg per day for Men 19-50 years
Water	17.5% 646g	0.1% 3.77g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin C than Glazed Walnuts.

Comparing minerals per 300 calories for Carrots vs Glazed Walnuts:

• Raw Carrots have 5.7 times more Calcium, 2.8 times more Iron, 16.8 times more Potassium, 1.9 times more Sodium and 171.5 times more Water than Glazed Walnuts.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 2.5 times more Carbohydrate, 1.8 times more Sugars, 9.5 times more Fiber and 1.4 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 12.2 times more Fat and 9.2 times more Saturated Fat than Raw Carrots.
• Both Raw Carrots and Glazed Walnuts have similar amounts of Energy per 300 kcal.
• Both Raw Carrots as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.