Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Canned Carrots with Salt	Glazed Walnuts	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	NA	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	72.6% 94g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	88% 63.8g	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	7.83% 2.98g	19% 7.14g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	123% 1107μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	NA	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	4.47% 18μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Glazed Walnuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	NA	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	NA	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	6.8% 47.6mg	NA	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	32% 480mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	NA	11mg per day for Men 19-50 years
Water	5% 184g	0.34% 12.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Glazed 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 Glazed Walnuts:

• 7 ounces of Canned Carrots with Salt have more Vitamin C than Glazed Walnuts.
• 7 ounces of Glazed Walnuts have insufficient amounts of Vitamin C

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

• 7 ounces of Canned Carrots with Salt have 14.8 times more Water than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 2.8 times more Calcium, 2 times more Iron, 1.3 times more Potassium and 1.8 times more Sodium than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Glazed Walnuts contain 20 times more Energy, 187.9 times more Fat, 99.2 times more Saturated Fat, 8.6 times more Carbohydrate, 13 times more Sugars, 2.4 times more Fiber and 12.9 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein