Comparing Nutrients in 500 calories Black Walnuts VS Canned Carrots with Salt

Weight per 500 calories

• Black Walnuts: 80.8g
• Canned Carrots with Salt: 2000g

Black Walnuts have 24.8 times more energy per 100g than Canned Carrots with Salt. It has very high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Black Walnuts or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Black Walnuts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	49.4% 48g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	160% 27.3g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.74g	85.2% 111g	130g per day for Men 19-50 years
Sugars	1.23% 0.89g	68.4% 49.6g	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	0.056% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.5g	79% 30g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.84% 0.046mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.08% 0.11mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.2% 0.47mg	172% 2.24mg	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	6.26% 25μg	45% 180μg	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	1.53% 1.37mg	60% 54mg	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	11.2% 1.7mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	4.93% 49.3mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	231% 2.08mg	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	31.5% 2.52mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	38.7% 162mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	391% 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	59% 414mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.6mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Black Walnuts vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 6908 times more Vitamin A, 7.8 times more Vitamin B1, 5.7 times more Vitamin B2, 29.1 times more Vitamin B3, 2 times more Vitamin B5, 4.8 times more Vitamin B6, 7.2 times more Vitamin B9, 39.3 times more Vitamin C, 8.8 times more Vitamin E and 89.9 times more Vitamin K than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Black Walnuts vs Canned Carrots with Salt:

• Dried Black Walnuts have 1.7 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 10.1 times more Calcium, 1.9 times more Copper, 5.1 times more Iron, 2.9 times more Manganese, 8.5 times more Potassium, 2996 times more Sodium, 1.9 times more Zinc and 504.7 times more Water than Dried Black Walnuts.
• Both Dried Black Walnuts and Drained Canned Carrots with Salt have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Black Walnuts have 12.6 times more Fat, 3.9 times more Saturated Fat, 9.8 times more Omega 3, 17.3 times more Omega 6 and 1.5 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 14.3 times more Carbohydrate, 55.8 times more Sugars and 5.5 times more Fiber than Dried Black Walnuts.
• Both Dried Black Walnuts and Drained Canned Carrots with Salt have similar amounts of Energy per 500 kcal.
• Both Dried Black Walnuts as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.