Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Walnuts	9%	84%	7%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Walnuts	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	38% 12g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	8.2% 10.7g	21% 27.2g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	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	9.4% 3.57g	35% 13.3g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Walnuts	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	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	3.97% 16μg	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	4.4% 3.97mg	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	9.66% 1.45mg	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 Liquids and Salt	Walnuts	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	13% 1.03mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	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	5.67% 39.7mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	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	31.8% 476mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	5% 185g	0.22% 8.08g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, 1.5 times more Vitamin C and 3.6 times more Vitamin K than Walnuts.
• While 7 oz of English Walnuts contain 17.9 times more Vitamin B1, 5.6 times more Vitamin B2, 2.7 times more Vitamin B3, 4.1 times more Vitamin B5, 4.8 times more Vitamin B6 and 12.3 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Walnuts provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids 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 Liquids and Salt vs Walnuts:

• 7 ounces of Canned Carrots with Liquids and Salt have 120 times more Sodium and 22.8 times more Water than Walnuts.
• While 7 oz of English Walnuts contain 3.2 times more Calcium, 15.4 times more Copper, 5.6 times more Iron, 17.6 times more Magnesium, 7.6 times more Manganese, 17.3 times more Phosphorus, 2.5 times more Potassium, 12.3 times more Selenium and 10.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of English Walnuts contain 28.4 times more Energy, 465.8 times more Fat, 245 times more Saturated Fat, 1135 times more Omega 3, 680.2 times more Omega 6, 2.6 times more Carbohydrate, 3.7 times more Fiber and 26.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Walnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein