Comparing Nutrients in 7 ounces Frozen Carrots VS Black Walnuts

Macros Ratio

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

Macro Nutrients

	Frozen Carrots	Black Walnuts	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	121% 118g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	332% 5.3g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	14.6% 19g	130g per day for Men 19-50 years
Sugars	13% 9.45g	3% 2.2g	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	0.85% 0.62g	0.14% 0.099g	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	% 0.79g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 2g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Black Walnuts	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	89% 1.16mg	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	4.96% 20μg	15.4% 61.5μg	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	5.5% 4.96mg	3.75% 3.37mg	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	7.54% 1.13mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Black Walnuts	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	300% 2.7mg	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	11% 0.87mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	336% 7.73mg	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	9.36% 65.5mg	145% 1018mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.24% 9.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Black Walnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Black Walnuts:

• 7 ounces of Frozen Carrots have 355 times more Vitamin A, 1.5 times more Vitamin C and 6.5 times more Vitamin K than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 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, Unprepared.
• Both Frozen Carrots and Black Walnuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Black Walnuts:

• 7 ounces of Frozen Carrots have 34 times more Sodium and 19.7 times more Water than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 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, Unprepared.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 4.3 times more Sugars than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 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, 2.1 times more Fiber and 30.8 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Black Walnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein