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Comparing Nutrients in 300 calories WalnutsVS Carrots

Weight per 300 calories

Walnuts
46g
Carrots
732g

Walnuts have 16 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Carrots
8%
5%
87%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
31%30g
Fat
1.8%1.76g
30 gvs1.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
8.8%2.8g
Saturated Fat
0.73%0.23g
2.8 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
260%4.17g
Omega 3
0.91%0.015g
4.17 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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103%17.5g
Omega 6
4.3%0.73g
17.5 gvs0.73 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
4.84%6.3g
Carbohydrate
54%70g
6.3 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.65%1.2g
Sugars
48%34.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.2 gvs34.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.057%0.041g
Fructose
5.55%4.02g
≤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]
0.041 gvs4.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.037g
Glucose
%4.3g
0.037 gvs4.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%1.1g
Sucrose
%26.3g
1.1 gvs26.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
8.1%3.07g
Fiber
54%20.5g
3.07 gvs20.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
12.5%7g
Protein
12%6.8g
7 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.051%0.46μg
Vitamin A
679%6110μg
RAE, retinol activity equivalents
0.46 μgvs6110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg
Vitamin B1
40.2%0.48mg
Thiamine
0.16 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.3%0.069mg
Vitamin B2
32.6%0.42mg
Riboflavin
0.069 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
3.23%0.52mg
Vitamin B3
45%7.2mg
Niacin, nicotinic acid, niacinamide
0.52 mgvs7.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
5.23%0.26mg
Vitamin B5
40%2mg
Pantothenic acid
0.26 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
19%0.25mg
Vitamin B6
77.7%1mg
Pyridoxine
0.25 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.5%7.94μg
Vitamin B7
54%16.2μg
Biotin
7.94 μgvs16.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
11.2%45μg
Vitamin B9
34.8%139μg
Folates and Folic Acid
45 μgvs139 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.66%0.6mg
Vitamin C
48%43mg
Ascorbic acid
0.6 mgvs43 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.14%0.32mg
Vitamin E
32%4.83mg
Tocopherols and Tocotrienols
0.32 mgvs4.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.03%1.24μg
Vitamin K
80.5%97μg
Phytomenadione or phylloquinone
1.24 μgvs97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.5%45mg
Calcium
24%241mg
45 mgvs241 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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81%0.73mg
Copper
36.6%0.33mg
0.73 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.59%23.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
16.7%1.33mg
Iron
27.4%2.2mg
1.33 mgvs2.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
17.3%72.5mg
Magnesium
21%88mg
72.5 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
68%1.57mg
Manganese
45.5%1.05mg
1.57 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
21.4%9.63μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
9.63 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
22.7%159mg
Phosphorus
36.6%256mg
159 mgvs256 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
5.95%202mg
Potassium
69%2341mg
202 mgvs2341 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.1%2.25μg
Selenium
1.33%0.73μg
2.25 μgvs0.73 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.061%0.92mg
Sodium
33.7%505mg
0.92 mgvs505 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
13%1.4mg
Zinc
16%1.76mg
1.4 mgvs1.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.05%1.87g
Water
17.5%646g
1.87 gvs646 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Walnuts vs Carrots:
Comparing minerals per 300 calories for Walnuts vs Carrots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: