Comparing Nutrients in 5 ounces Carrots VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Carrots	Black Walnuts	Recommended Dietary Allowance
Energy	2% 58kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	15.4% 4.94g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	237% 3.8g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	2.15% 1.56g	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	1.08% 0.78g	0.098% 0.071g	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	% 0.84g	% 0.071g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 1.4g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Carrots	Black Walnuts	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	63.6% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	11% 44μg	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	9.3% 8.36mg	2.68% 2.4mg	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	6.24% 0.94mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Black Walnuts	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	214% 1.93mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	55.3% 4.42mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	240% 5.52mg	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	7.1% 49.6mg	104% 727mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	22% 741mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	43.4% 4.78mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.17% 6.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Black Walnuts:

• Raw Carrots have 417.5 times more Vitamin A, 2.1 times more Vitamin B3, 3.5 times more Vitamin C and 4.9 times more Vitamin K than Dried Black Walnuts.
• While Dried Black Walnuts contain 2.2 times more Vitamin B2, 6.1 times more Vitamin B5, 4.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.2 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Dried Black Walnuts have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Carrots as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Black Walnuts:

• Raw Carrots have 34.5 times more Sodium and 19.4 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.8 times more Calcium, 30.2 times more Copper, 10.4 times more Iron, 16.8 times more Magnesium, 27.2 times more Manganese, 14.7 times more Phosphorus, 1.6 times more Potassium, 170 times more Selenium and 14 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 4.3 times more Sugars than Dried Black Walnuts.
• While Dried Black Walnuts contain 15.1 times more Energy, 247.2 times more Fat, 108.8 times more Saturated Fat, 1338.5 times more Omega 3, 337.6 times more Omega 6, 2.4 times more Fiber and 25.9 times more Protein than Raw Carrots.
• Both Raw Carrots and Dried Black Walnuts have similar amounts of Carbohydrate per 5 oz.
• Both Raw Carrots as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.