Comparing Nutrients in 300 calories Walnuts VS Boiled Carrots

Weight per 300 calories

• Walnuts: 46g
• Boiled Carrots: 857g

Walnuts have 18.7 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Walnuts	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	260% 4.17g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.84% 6.3g	54% 70.5g	130g per day for Men 19-50 years
Sugars	1.65% 1.2g	40.8% 29.6g	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	0.057% 0.041g	4.26% 3.1g	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	% 0.037g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 23g	g per day for Men 19-50 years
Fiber	8.1% 3.07g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	12.5% 7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.051% 0.46μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.23% 0.52mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.5% 7.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.2% 45μg	30% 120μg	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	0.66% 0.6mg	34.3% 31mg	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	2.14% 0.32mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.03% 1.24μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.5% 45mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	16.7% 1.33mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	57.8% 1.33mg	2.3mg per day for Men 19-50 years
Molybdenum	21.4% 9.63μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.061% 0.92mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	21% 773g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain 15920.2 times more Vitamin A, 3.6 times more Vitamin B1, 5.5 times more Vitamin B2, 10.7 times more Vitamin B3, 7.6 times more Vitamin B5, 5.3 times more Vitamin B6, 2.7 times more Vitamin B9, 51.7 times more Vitamin C, 27.5 times more Vitamin E and 94.8 times more Vitamin K than English Walnuts.
• Both English Walnuts as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Walnuts vs Boiled Carrots:

• English Walnuts have 5 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.7 times more Calcium, 2.2 times more Iron, 1.6 times more Phosphorus, 10 times more Potassium, 2.7 times more Selenium, 541.9 times more Sodium and 414 times more Water than English Walnuts.
• Both English Walnuts and Boiled and Drained Carrots have similar amounts of Magnesium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• English Walnuts have 19.4 times more Fat, 10.9 times more Saturated Fat, 485.9 times more Omega 3 and 23.4 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.2 times more Carbohydrate, 24.7 times more Sugars, 74.7 times more Fructose and 8.4 times more Fiber than English Walnuts.
• Both English Walnuts and Boiled and Drained Carrots have similar amounts of Energy and Protein per 300 kcal.
• Both English Walnuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.