Comparing Nutrients in 500 calories Carrots VS Dry Roasted Walnuts with Salt

Weight per 500 calories

• Carrots: 1220g
• Dry Roasted Walnuts with Salt: 77.8g

Dry Roasted Walnuts with Salt have 15.7 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 500 calories - Carrots or Dry Roasted Walnuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Carrots	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	48.7% 47.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	10.7% 14g	130g per day for Men 19-50 years
Sugars	79.7% 58g	3.83% 2.78g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	14.5% 5.52g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Carrots	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	0.086% 0.78μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	10.8% 1.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	17.7% 70.8μg	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	80% 72mg	1.2% 1.1mg	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	53.7% 8.05mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	2.14% 2.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	40.2% 402mg	5.52% 55.2mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	128% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	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	61% 427mg	36.5% 256mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	7.07% 3.9μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	29% 1077g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Dry Roasted Walnuts with Salt:

• Raw Carrots have 13095.2 times more Vitamin A, 2 times more Vitamin B1, 3.1 times more Vitamin B2, 7 times more Vitamin B3, 4.1 times more Vitamin B6, 3.3 times more Vitamin B9, 66.1 times more Vitamin C, 11.5 times more Vitamin E and 62.7 times more Vitamin K than Dry Roasted Walnuts with Salt.
• Both Raw Carrots as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Dry Roasted Walnuts with Salt:

• Raw Carrots have 7.3 times more Calcium, 1.8 times more Iron, 1.2 times more Magnesium, 1.7 times more Phosphorus, 10.9 times more Potassium, 1.7 times more Sodium, 1.3 times more Zinc and 315.4 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 2.1 times more Copper and 3.2 times more Selenium than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 8.4 times more Carbohydrate, 20.8 times more Sugars and 6.2 times more Fiber than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 16.1 times more Fat, 10.7 times more Saturated Fat, 270.8 times more Omega 3 and 22.8 times more Omega 6 than Raw Carrots.
• Both Raw Carrots and Dry Roasted Walnuts with Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Carrots as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.