Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Walnuts	9%	84%	7%

Macro Nutrients

	Canned Carrots with Salt	Walnuts	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	38% 12g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	445% 75.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	21% 27.2g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.82g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	35% 13.3g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Walnuts	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	48.6% 194μg	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	5.95% 5.36mg	2.87% 2.58mg	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	9.8% 1.47mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Walnuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	350% 3.15mg	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	16% 1.27mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	5% 184g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Walnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Walnuts:

• 7 ounces of Canned Carrots with Salt have 558 times more Vitamin A, 2.1 times more Vitamin C and 3.6 times more Vitamin K than Walnuts.
• While 7 oz of English Walnuts contain 18.9 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 4.8 times more Vitamin B6 and 10.9 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Walnuts provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Walnuts:

• 7 ounces of Canned Carrots with Salt have 121 times more Sodium and 22.8 times more Water than Walnuts.
• While 7 oz of English Walnuts contain 3.9 times more Calcium, 15.3 times more Copper, 4.5 times more Iron, 19.8 times more Magnesium, 7.6 times more Manganese, 14.4 times more Phosphorus, 2.5 times more Potassium, 12.3 times more Selenium and 11.9 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of English Walnuts contain 26.2 times more Energy, 343.2 times more Fat, 170.2 times more Saturated Fat, 825.5 times more Omega 3, 482.2 times more Omega 6, 2.5 times more Carbohydrate, 4.5 times more Fiber and 23.8 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Walnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein