Comparing Nutrients in 5 ounces Black Walnuts VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Black Walnuts	Frozen Carrots	Recommended Dietary Allowance
Energy	30.3% 877kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	2.06% 0.35g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	9.3% 6.75g	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	0.098% 0.071g	0.61% 0.44g	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	% 0.071g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 5.74g	g per day for Men 19-50 years
Fiber	25.4% 9.64g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	61% 34g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	10.4% 0.13mg	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	11% 44μg	3.54% 14μg	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	2.68% 2.4mg	3.94% 3.54mg	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	19.7% 2.95mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Frozen Carrots	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	11.7% 0.1mg	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	55.3% 4.42mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	10.5% 0.24mg	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	104% 727mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Black Walnuts versus 5 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Black Walnuts have 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 8.9 times more Vitamin B5, 6.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 3.6 times more Vitamin E than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 355 times more Vitamin A, 1.5 times more Vitamin C and 6.5 times more Vitamin K than Dried Black Walnuts.
• Both Black Walnuts and Frozen Carrots provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Black Walnuts as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Black Walnuts vs Frozen Carrots:

• 5 ounces of Black Walnuts have 1.7 times more Calcium, 18.4 times more Copper, 7.1 times more Iron, 16.8 times more Magnesium, 22.8 times more Manganese, 15.5 times more Phosphorus, 2.2 times more Potassium, 24.3 times more Selenium and 10.2 times more Zinc than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 34 times more Sodium and 19.7 times more Water than Dried Black Walnuts.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Walnuts have 17.2 times more Energy, 129 times more Fat, 74.1 times more Saturated Fat, 157.5 times more Omega 3, 136.7 times more Omega 6, 1.2 times more Carbohydrate, 2.1 times more Fiber and 30.8 times more Protein than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 4.3 times more Sugars than Dried Black Walnuts.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein