Comparing Nutrients in 500 calories Walnuts VS Frozen Carrots

Weight per 500 calories

• Walnuts: 76.5g
• Frozen Carrots: 1389g

Walnuts have 18.2 times more energy per 100g than Frozen Carrots. It has very high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Walnuts	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.7g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	434% 6.94g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.06% 10.5g	84.4% 110g	130g per day for Men 19-50 years
Sugars	2.75% 2g	91% 66g	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	0.095% 0.069g	5.94% 4.3g	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	% 0.061g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 56.3g	g per day for Men 19-50 years
Fiber	13.5% 5.12g	121% 46g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.085% 0.76μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44% 13.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.7% 75μg	34.7% 139μg	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	1.1% 0.99mg	38.6% 34.7mg	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	3.57% 0.54mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.72% 2.06μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Frozen Carrots	Recommended Dietary Allowance
Calcium	7.5% 75mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	114% 1.03mg	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	28% 2.22mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	103% 2.38mg	2.3mg per day for Men 19-50 years
Molybdenum	35.7% 16μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.8% 265mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.53mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	33.8% 1251g	3700g per day for Men 19-50 years

Walnuts VS Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Carrots, Unprepared contain 12898.3 times more Vitamin A, 2.3 times more Vitamin B1, 4.5 times more Vitamin B2, 7.5 times more Vitamin B3, 6 times more Vitamin B5, 3.2 times more Vitamin B6, 1.9 times more Vitamin B9, 34.9 times more Vitamin C, 14.8 times more Vitamin E and 118.4 times more Vitamin K than English Walnuts.
• 500 calories of Walnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both English Walnuts as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Walnuts vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 6.7 times more Calcium, 2.7 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 9.7 times more Potassium, 2.6 times more Selenium, 617.7 times more Sodium, 1.9 times more Zinc and 401.9 times more Water than English Walnuts.
• Both Walnuts and Frozen Carrots contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Walnuts lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Walnuts have 7.8 times more Fat, 7.2 times more Saturated Fat, 29.4 times more Omega 3 and 8.5 times more Omega 6 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 10.5 times more Carbohydrate, 33.1 times more Sugars and 8.9 times more Fiber than English Walnuts.
• Both Walnuts and Frozen Carrots offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Walnuts provide inadequate amounts of Carbohydrate