Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Canned Carrots with Salt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	88.7% 86g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	23.7% 7.6g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	752% 12g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	298% 50.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	6.98% 5.06g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	26.5% 10g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	88% 791μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	57.4% 0.75mg	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	3.2% 12.8μg	32.2% 129μg	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	4.25% 3.83mg	2.2% 2mg	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	7% 1.05mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	234% 2.1mg	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	11.3% 0.91mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	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	4.86% 34mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.17% 6.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Dry Roasted Walnuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Dry Roasted Walnuts with Salt:

• 5 ounces of Canned Carrots with Salt have 558 times more Vitamin A, 1.9 times more Vitamin C and 3 times more Vitamin K than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 28.9 times more Vitamin B1, 9.9 times more Vitamin B2, 4 times more Vitamin B3, 4.7 times more Vitamin B6 and 10.1 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Dry Roasted Walnuts with Salt:

• 5 ounces of Canned Carrots with Salt have 21.2 times more Water than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 2.8 times more Calcium, 14.3 times more Copper, 4 times more Iron, 18.9 times more Magnesium, 13.7 times more Phosphorus, 2.6 times more Potassium, 12.5 times more Selenium, 2.7 times more Sodium and 11.5 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Walnuts with Salt contain 25.7 times more Energy, 319.5 times more Fat, 148.8 times more Saturated Fat, 772.1 times more Omega 3, 451.7 times more Omega 6, 3.2 times more Carbohydrate, 1.4 times more Sugars, 4.7 times more Fiber and 22.3 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein