Comparing Nutrients in 500 calories Black Walnuts VS Cooked Frozen Carrots

Weight per 500 calories

• Black Walnuts: 80.8g
• Cooked Frozen Carrots: 1351g

Black Walnuts have 16.7 times more energy per 100g than Cooked Frozen Carrots. It has very high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Black Walnuts or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Black Walnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	49.4% 48g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	160% 27.3g	23% 3.9g	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	80.4% 104g	130g per day for Men 19-50 years
Sugars	1.23% 0.89g	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 46.5g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	117% 44.6g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.84% 0.046mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.08% 0.11mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.2% 0.47mg	87.3% 1.14mg	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	37% 149μg	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	34.5% 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	11.2% 1.7mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.93% 49.3mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	123% 1.1mg	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	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	38.7% 162mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	98% 2.26mg	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	60% 419mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.6mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	33% 1221g	3700g per day for Men 19-50 years

Black Walnuts VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Black Walnuts or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Black Walnuts vs Cooked Frozen Carrots:

• 500 kcal of Boiled and Drained Frozen Carrots contain 7076.7 times more Vitamin A, 8.8 times more Vitamin B1, 4.8 times more Vitamin B2, 14.8 times more Vitamin B3, 1.8 times more Vitamin B5, 2.4 times more Vitamin B6, 5.9 times more Vitamin B9, 22.6 times more Vitamin C, 8.1 times more Vitamin E and 84.3 times more Vitamin K than Dried Black Walnuts.
• 500 calories of Black Walnuts have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin K
• Both Dried Black Walnuts as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Black Walnuts vs Cooked Frozen Carrots:

• 500 calories of Black Walnuts have 1.4 times more Manganese and 1.7 times more Selenium than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 9.6 times more Calcium, 2.8 times more Iron, 6.1 times more Potassium, 493.5 times more Sodium, 1.7 times more Zinc and 331.4 times more Water than Dried Black Walnuts.
• Both Black Walnuts and Cooked Frozen Carrots contain similar levels of Copper, Magnesium and Phosphorus per 500 calories.
• 500 calories of Black Walnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Black Walnuts have 5.2 times more Fat, 3.6 times more Omega 3, 7 times more Omega 6 and 2.5 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 13.5 times more Carbohydrate, 62.1 times more Sugars and 8.1 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Cooked Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Black Walnuts provide inadequate amounts of Carbohydrate